Introduction

A workout program is essentially a detailed schedule of which exercises you will

perform
on which days and in what order. It may be difficult to stick to the plan at first, but as
you
get into the habit, it becomes much easier. The key to maintaining excellent health is to
plan out a decent training regimen. Workout programs are an excellent way to ensure
that
a person receives all of the benefits that each workout has to offer. One can ensure that
he
or she is not squandering time by planning up a fitness regimen.

This workout program is designed to improve my cardio and aid in weight loss. To reach
my objectives, I must strictly adhere to my eating plan. Warm-up, stretching, aerobic,
anaerobic, and cool-down stretching activities are included in this program.

If someone takes the time to hunt for or create a good training routine, they will
find it. At any age, good health and exercise are essential. Don't put off starting
an exercise regimen any longer.

Exercise Frequency Intensity Time Type

Warm Up 3 times a week RPE
Monday 20%-30% 2x16 counts Arm Rotations
2x16 counts Squats
HR - 204
Wednesday 2x16 counts Leg Swings
1x16 counts Jumping Jacks

Friday 2x16 counts Lunges

2x16 counts Crunch
Stretching 3 times a week RPE
Monday 30%-40% 2x16 counts Neck Stretch
2x16 counts Shoulder Stretch
HR - 204
Wednesday 2x16 counts Torso Stretch
2x16 counts Quad Stretch

Friday 1x60 counts Hamstring Stretch

1x60 counts Lotus
Aerobic 3 times a week RPE
Monday 40%-50% 2x16 counts Jumping Jacks
2x16 counts Skipping
Wednesday HR - 204
1x60 counts Stair Training
2x16 counts Burpees

Friday 1x60 counts Donkey Kicks

1x60 counts Flutter Kicks
Anaerobic 3 times a week RPE
Monday 50%-60% 3o minutes Cycling
(1 minute interval)
Wednesday HR - 204 30 minutes Cycling
(1 minute interval)
Friday 30 minutes Cycling
(1 minute interval)
Cool Down 3 times a week RPE
Monday 30%-40% 1x60 counts Child’s Pose

Wednesday HR - 204 1x60 counts Knee-to-Chest Pose

Friday 1x16 counts Inhale Exhale

Stretching 3 times a week RPE
Cool Down Monday 30%-40% 1x60 counts Side Stretch

Wednesday HR - 204 1x60 counts Upper Back Stretch

Friday 1x60 counts Cobra Stretch

Week 1 – Goal: To lose weight

Week 2 – Goal: To lose weight

Exercise Frequency Intensity Time Type
Warm Up 3 times a week RPE
Monday 30%-40% 2x20 counts Arm Rotations
2x20 counts Squats
HR - 204
Wednesday 2x20 counts Leg Swings
2x20 counts Jumping Jacks

Friday 2x20 counts Lunges

2x20 counts Crunch
Stretching 3 times a week RPE
Monday 40%-50% 2x30 counts Neck Stretch
2x30 counts Shoulder Stretch
HR - 204
Wednesday 2x30 counts Torso Stretch
2x30 counts Quad Stretch

Friday 1x120 counts Hamstring Stretch

1x120 counts Lotus
Aerobic 3 times a week RPE
Monday 50%-60% 2x30 counts Jumping Jacks
2x30 counts Skipping
Wednesday HR - 204
1x120 counts Stair Training
2x30 counts Burpees

Friday 1x120 counts Donkey Kicks

1x120 counts Flutter Kicks
Anaerobic 3 times a week RPE
Monday 60%-70% 60 minutes Cycling
(1 minute interval)
Wednesday HR - 204 60 minutes Cycling
(1 minute interval)
Friday 60 minutes Cycling
(1 minute interval)
Cool Down 3 times a week RPE
Monday 30%-40% 2x60 counts Child’s Pose

Wednesday HR 2x60 counts Knee-to-Chest Pose

Friday 1x16 counts Inhale Exhale

Stretching 3 times a week RPE
Cool Down Monday 40%-50% 2x60 counts Side Stretch

Wednesday HR 2x60 counts Upper Back Stretch

Friday 1x120 counts Cobra Stretch

Week 3 – Goal: To lose weight
Exercise Frequency Intensity Time Type
Warm Up 3 times a week RPE
Monday 40%-50% 2x32 counts Arm Rotations
2x32 counts Squats
HR
Wednesday 2x32 counts Leg Swings
2x32 counts Jumping Jacks

Friday 2x32 counts Lunges

2x32 counts Crunch
Stretching 3 times a week RPE
Monday 50%-60% 2x40 counts Neck Stretch
2x40 counts Shoulder Stretch
HR
Wednesday 2x40 counts Torso Stretch
2x40 counts Quad Stretch

Friday 1x140 counts Hamstring Stretch

1x140 counts Lotus
Aerobic 3 times a week RPE
Monday 50%-60% 2x40 counts Jumping Jacks
2x40 counts Skipping
Wednesday HR
1x120 counts Stair Training
2x60 counts Burpees

Friday 1x120 counts Donkey Kicks

1x120 counts Flutter Kicks
Anaerobic 3 times a week RPE
Monday 70%-80% 120 minutes Cycling
(1 minute interval)
Wednesday HR 120 minutes Cycling
(1 minute interval)
Friday 120 minutes Cycling
(1 minute interval)
Cool Down 3 times a week RPE
Monday 60%-70% 1x180 counts Child’s Pose

Wednesday HR 1x180 counts Knee-to-Chest Pose

Friday 1x16 counts Inhale Exhale

Stretching 3 times a week RPE
Cool Down Monday 40%-50% 1x180 counts Side Stretch

Wednesday HR 1x180 counts Upper Back Stretch

Friday 1x180 counts Cobra Stretch

Week 4 – Goal: To lose weight
Exercise Frequency Intensity Time Type
Warm Up 3 times a week RPE
Monday 50%-60% 4x16 counts Arm Rotations
4x16 counts Squats
HR – 204
Wednesday 4x16 counts Leg Swings
4x16 counts Jumping Jacks

Friday 4x16 counts Lunges

4x16 counts Crunch
Stretching 3 times a week RPE
Monday 60%-70% 4x16 counts Neck Stretch
4x16 counts Shoulder Stretch
HR – 204
Wednesday 4x16 counts Torso Stretch
4x16 counts Quad Stretch

Friday 1x160 counts Hamstring Stretch

1x160 counts Lotus
Aerobic 3 times a week RPE
Monday 70%-80% 4x16 counts Jumping Jacks
4x16 counts Skipping
Wednesday HR - 204
1x160 counts Stair Training
4x16 counts Burpees

Friday 1x160 counts Donkey Kicks

1x160 counts Flutter Kicks
Anaerobic 3 times a week RPE
Monday 80%-90% 160 minutes Cycling
(2 minute interval)
Wednesday HR - 204 160 minutes Cycling
(2 minute interval)
Friday 160 minutes Cycling
(2 minute interval)
Cool Down 3 times a week RPE
Monday 60%-70% 1x180 counts Child’s Pose

Wednesday HR - 204 1x180 counts Knee-to-Chest Pose

Friday 1x16 counts Inhale Exhale

Stretching 3 times a week RPE
Cool Down Monday 40%-30% 1x180 counts Side Stretch

Wednesday HR - 204 1x180 counts Upper Back Stretch

Friday 1x180 counts Cobra Stretch

Warm Up
Arm Rotation
Procedure:
● Stand with your feet shoulder-width apart and extend your arms parallel to the
floor.
● Circle your arms forward using small controlled motions, gradually making the
circles bigger until you feel a stretch in your triceps.
● Reverse the direction of the circles after about 10 seconds.
Benefits:
Gets your blood moving and can help to build muscle tone in your shoulders,
triceps, and biceps.

Squats
Procedure:
● Stand tall with your feet hip distance apart. Your hips, knees, and toes should all
be facing forward.
● Bend your knees and extend your buttocks backward as if you are going to sit
back into a chair. Make sure that you keep your knees behind your toes and your
weight in your heels.
● Rise back up and repeat.
Benefits:
Strengthens and sculpts our legs, tones and shapes our much, and burns calories
Leg Swings
Procedure:
● Start by standing on one leg, and swing the other leg forward and back.
● Use small swings that progress into larger swings as tolerated.
● Then switch to side-to-side leg swings.
Benefits:
This stretches the calf, quadriceps, hamstrings and groin muscle.

Jumping Jacks
● Procedure: Stand upright with your legs together, arms at your sides.
● Bend your knees slightly, and jump into the air.
● As you jump, spread your legs to be about shoulder-width apart. Stretch your
arms out and over your head.
● Jump back to starting position.
● Repeat.
Benefits:
It balances out your heart rate, increases blood circulation all over the body,
controls and maintains blood pressure, helps in doing away with bad cholesterol levels
in the body, prevents the onset of stroke or heart attacks.
Lunges
Procedure:
● Stand with feet hip-width apart, engage your core, and take a big step backward.
● Activate your glutes as you bend front knee to lower your body so back knee
lightly taps the floor while keeping upper body upright.
● Drive front heel into the floor to return to starting position.
● Repeat on the other side.
Benefits:
Increase muscle mass to build up strength and tone your body, especially your
core, butt, and legs. Improving your appearance isn't the main benefit of shaping up
your body, as you'll also improve your posture and range of motion.

Crunches
Procedure:
● Lie down on your back. Plant your feet on the floor, hip-width apart. Bend your
knees and place your arms across your chest. Contract your abs and inhale.
● Exhale and lift your upper body, keeping your head and neck relaxed.
● Inhale and return to the starting position
Benefits:
The exercise aids in strengthening the core muscles, improving the posture, and
increasing the mobility and flexibility of the muscles. When these exercises are
performed, the rectus abdominus and the oblique muscles are tightened.

Stretching
Neck stretch
● Procedure:
● Keep your head squarely over your shoulders and your back straight.
● Slowly turn your head to the right until you feel a stretch in the side of your neck
and shoulder.
● Hold the stretch for 15-30 seconds, and then slowly turn your head forward
again.
● Repeat on your left side.
Benefits:
Flexibility and stretching exercises can expand or preserve the range of motion
and elasticity in affected cervical (neck) joints, and thus relieve the stiffness that
accompanies pain. As a general rule, neck stretching is best done every day, and some
stretches can be done several times a day.
Shoulder Stretch
Procedure:
● Place one hand under your elbow.
● Lift your elbow and stretch it across your chest. Don't rotate your body as you
stretch.
● Hold the stretch for 30 seconds. ...
● Relax and slowly return to the starting position.
● Repeat the stretch with the other arm.
Benefits:
Shoulder stretches can help relieve muscle tension, pain, and tightness in the
neck and shoulders. Stiff or tight shoulders can cause discomfort and limit a person's
range of motion.
Torso Stretch
Procedure:
● Stand feet shoulder-width apart.
● Arms bent at your sides at a 90-degree angle.
● Rotate your torso and shoulders side to side.
● Look in the direction and pivot your feet when you twist.
● Keep your head up, breathe comfortably and brace your core throughout the
movement.
Benefits:
Torso rotation exercises can improve movement involving flexion and extension
or bending forward and backward. The benefits of torso rotational exercises
include increased mobility and strengthened obliques, but doing these exercises while
seated may cause back pain

Quad Stretch
Procedure:
● Stand on your left leg, one knee touching the other. You can hold a chair or the
wall to keep you steady if needed.
● Grab your right foot, using your right hand, and pull it towards your butt.
● Hold the position for 20 to 30 seconds, then repeat, switching from your left leg
to your right.
Benefits:
It activates our quad muscles, increases our short-term range of motion,
increases long term flexibility, and relieves muscles soreness.

Hamstring Stretch
Procedure:
● Sit with one leg extended and your back straight. Bend your other leg so that the
sole of your foot rests against your mid-thigh.
● Reach toward your ankle. ...
● Feel the stretch in the back of your thigh.
● Hold for 30 to 60 seconds.
Benefits:
Can increase flexibility and improve the range of motion in the hip. Both of these
benefits will help people perform daily tasks, such as walking up stairs and bending
over, with ease. When the hamstrings are too tight, the muscles rotate the pelvis

backward.
Lotus
Procedure:
● Sit on the floor or on a mat with legs stretched out in front of you while keeping
the spine erect.
● Bend the right knee and place it on the left thigh. Make sure that the sole of the
feet point upward and the heel is close to the abdomen.
● Now, repeat the same step with the other leg.
● With both the legs crossed and feet placed on opposite thighs, place your hands
on the knees in mudra position.
● Keep the head straight and spine erect.
● Hold and continue with gentle long breaths in and out.

Benefits:
Strengthens knee and ankle joints.
Aerobic
Skipping
Procedure:
● Hold the rope while keeping your hands at hip level.
● Rotate your wrists to swing the rope and jump.
● Jump with both feet at the same time, one foot at a time, alternating between
feet, etc.
● Repeat until the set is complete. Proper Form and Breathing Pattern.

Benefits:
Improves heart health, increases concentration, improves coordination, increases
stamina and gets rid of fatigue, increases body flexibility, boost mental health, decreases
belly fat, and strengthening your bones.

Stair Training
Procedure:
● Lift your right foot and place it on the first step.
● Transfer your weight onto your right leg as you lift your left leg and cross it over
your right and up to the next step.
● Continue up the stairs in this fashion until you've reached the desired number of
repetitions.
Benefits:
 It helps you lose weight. Climbing stairs for an hour is a very intense form of
exercise and has immense aerobic benefits.

Burpees
Procedure:
● Stand with your feet shoulder-width apart and your arms by your sides.
● Lower into a squat position and place your hands on the floor.
● Kick or step your legs back into a plank position.
● Jump or step your legs forward to return to a squat position.
● Return to the standing position.

Benefits:
Burpees improves blood flow, lowers blood pressures, and improves brain
function and cholesterol.

Donkey Kicks
Procedure:
● Position yourself on all fours on a mat.
● Position your hands underneath your shoulders and place your knees under your
hips.
● Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until
it is level with the hip.
 ● Lower the knee without touching the floor and repeat the lift.
Benefits:
Donkey kicks are great for both stability and toning, Ray says. They target your
gluteus maximus—the largest of your three glutes muscles, and the bulk of your booty.
They also work your core and shoulder muscles, since your entire body has to remain
stable while your leg lifts.

Flutter Kicks
Procedure:
● Lie on your back and extend your legs up to a 45-degree angle. Keep your arms
straight and in line with the floor, palms facing down. Lift your head, neck and
shoulders slightly off the ground.
● Keeping your legs stick straight and glued together with your toes pointed, start
lowering one leg.
● Raise your lowered leg and lower the other, focusing on keeping your core
engaged.
● Continue the movement, alternating between legs.

Benefits:
Flutter kicks activate your hip-flexor muscles, lower-back muscles, and quads,
while targeting your lower abdominal muscles more than other core workouts like
sit-ups and crunches. With proper form, flutter kicks can increase your heart rate,
promoting cardiovascular health.
Anaerobic
Cycling
Procedure:
● Make sure your bike is not broken.
● Make sure you know how to ride a bike.
● Wear protective equipments like helmet, gloves, reflector (if you are riding at
night), wear knee pads and elbow pads, cycling shades.
● Wear proper cycling clothes, not jeans or crop tops.
PROPER.CYLING.CLOTHES. Leggings, athletic shorts, and cycling jerseys will
do.
Benefits:
Cycling habitually, especially at a high intensity, helps lower body fat levels,
which promotes healthy weight management. Plus, you’ll increase your metabolism and
build muscle, which allows you to burn more calories, even while at rest.
Cool Down
Child’s Pose
Procedure:
● Start in table top position (on hands and knees)
● Spread your knees wide apart while keeping your big toes touching.
● Rest your buttocks on your heels.
● Reach your arms forward resting on the floor.
● Breathe in and out relaxing into the pose.
● Hold for 30 seconds or as long as comfortable.

Benefits:
Child's pose gently stretches your spine, thighs, hips, and ankles. Along with deep
breathing exercises, child's pose can calm your mind, reducing anxiety and fatigue.
Child's pose can increase blood circulation to your head.

Knee-to-Chest-Pose
Procedure:
● Lie on your back with your knees bent and your feet flat on the floor.
● Bring one knee to your chest, keeping the other foot flat on the floor (or the other
leg straight, whichever feels better on your lower back). Keep your lower back
pressed to the floor. Hold for at least 15 to 30 seconds.
● Relax and lower the knee to the starting position. Repeat with the other leg.
 ● Repeat 2 to 4 times with each leg.
● To get more stretch, put your other leg flat on the floor while pulling your knee to
your chest.

Benefits:
Stretches and stabilizes the pelvis and low back and can reduce lower back pain.
Reduces excessive anger, excitement, anxiety and high blood pressure. Helps with
muscle guarding, hyperlordosis, sciatic nerve impingement muscle spasm, spinal
stenosis, and disc herniation.

Inhale Exhale
Procedure:
● The general rule of thumb is to inhale through your nose, so the air enters your
belly, right before the eccentric (muscle-lengthening) part of the motion.
● Exhale during the concentric (muscle-shortening) part of the motion completely
through your mouth.
Benefits:
Reduces the harmful effects of cortisol, a stress hormone, on your body by
helping you to relax. Lowers heart rate and blood pressure, and reduces stress.

Stretching Cool Down

Side Stretch
Procedure:
 ● Stand up with your feet set slightly wider than your shoulders.
● Then raise your left arm up and sideways over your head.
● At the same time reach down with your right arm and bend your upper body
down to the right hand side.
● Repeat this on the other side.
Benefits:
The side stretch exercise stretches and strengthens the intercostal muscles. These
are the muscles between the ribs. They help support the ribs.

Upper Back Stretch

Procedure:
● Lie on your back with both knees bent.
● Grab behind one knee and gently pull the knee towards your chest until a
comfortable stretch is felt in the lower back.
● Hold 20 seconds then return to starting position.
● Repeat 3 times on each side
Benefits:
Reducing tension in muscles supporting the spine; tension in these muscles can
worsen pain from any number of back pain conditions. Improving range of motion and
overall mobility. Reducing risk of disability caused by back pain
Cobra Stretch
Procedure:
● Begin lying face down on your mat with head slightly lifted and hand sitting
directly under shoulders.
● Point your toes so the tops of your feet are on the mat.
● As you exhale, press arms straight and lift upper body and front of hips off the
mat.
● Keep your legs and feet relaxed and on the ground.
● Keep your abdominals contracted and breathe slowly.
Benefits:
Strengthens the spine, stretches chest and lungs, shoulders, and abdomen, tones
the buttock, stimulates abdominal organs, helps relieve stress and fatigue, opens the
heart and lungs, soothes sciatica, and therapeutic for asthma.

Reflection:
 This workout program helped me a lot, I struggled but it was worth it.
Every bit of my sweat is worth a calorie.

Meal Plan

D Total
A Breakfast Snack Lunch Snack Dinner Calorie
Y Count

S Boiled egg – 90 Apple – 2 Slices Biscuit – Cucumber 300

U 52 of wheat 86 –3 calories
N Water - 0 bread –
Water - 0 138 Water - 0 Water - 0

Water - 0

M Oatmeal – 147 Chicken Carrots – 356

O Breast- 42 calories
N Water - 0 167
Water - 0
Water - 0
413
T Grapes – 67 Orange – Canned Yogurt – Chopsuey - calories
U Water - 0 47 Tuna – 59 209
E 31 Water - 0

Water - 0
W Yogurt – 59 Apple – Canned Biscuit - Carrots – 270
E 52 Tuna – 86 42 calories
D Water - 0 31
Water - 0
Water - 0

T Banana – 89 Chicken Boiled egg 383

H Breast – - 90 calories
U Water 167
R Water - 0
Water - 0

F Boiled egg – 90 Canned Yogurt - Carrots - 222

R Tuna- 31 59 42 calories
I Water - 0 Water - 0
Water - 0

S Banana – 89 Apple - 52 Yogurt - Boiled Cucumber- 317

A 59 sweet 3 calories
T Water – 0 Water - 0 potato- Water - 0
114

Reflection:
This workout program helped me a lot and it was very challenging, I struggled
but I know it will be worth it.