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Weekly Workout Routine

weekly workout routine you can do to lose weight .

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30 views

Weekly Workout Routine

weekly workout routine you can do to lose weight .

Uploaded by

thewiamefproject
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Weekly Workout Routine

Tuesday: Full Body Workout

1.

Warm-Up (10 minutes)

2.
1. Jumping jacks or brisk walking
2. Dynamic stretches (leg swings, arm circles)
3.

Circuit (3 rounds)

4.

1. Bodyweight Squats: 3 sets of 12-15 reps


2. Push-Ups: 3 sets of 8-12 reps (Modify by doing them on knees if needed)
3. Dumbbell Rows: 3 sets of 10-12 reps per side (Use weights)
4. Step-Ups on a Chair/Step: 3 sets of 10-12 reps per leg (Add weights if needed)

5.

Core Work (2 rounds)

6.

1. Plank: 3 sets, hold for 30-45 seconds


2. Bicycle Crunches: 3 sets of 15 reps per side

7.

Cool Down (5-10 minutes)

8.

1. Gentle stretching focusing on major muscle groups


2. Deep breathing exercises

Wednesday: Cardio and Core

1.

Cardio Session (30 minutes)

2.
1. Jogging in place, dancing, or cycling
2. High-intensity intervals: 1 minute fast, 2 minutes slow pace

3.

Core Circuit (2 rounds)

4.

1. Mountain Climbers: 3 sets of 20 reps per side


2. Leg Raises: 3 sets of 15 reps
3. Russian Twists: 3 sets of 20 reps (with or without weights)

5.

Cool Down

6.

1. Stretching exercises, focusing on the core and lower body


2. Relaxing breathing techniques

Friday: Strength and Cardio Mix

1.

Warm-Up (10 minutes)

2.

1. Light cardio like jogging or skipping rope


2. Dynamic stretching

3.

Strength Training (3 rounds)

4.

1. Dumbbell Deadlifts: 3 sets of 12 reps


2. Shoulder Press: 3 sets of 10-12 reps (Use weights)
3. Step-Up Knee Raises: 3 sets of 10 reps per leg

5.

Cardio Burst

6.
1. High Knees: 3 sets of 30 seconds
2. Butt Kicks: 3 sets of 30 seconds
3. Burpees: 3 sets of 8-10 reps

7.

Cool Down

8.

1. Gentle stretching and relaxation exercises

Saturday: Active Recovery

1.

Light Activity

2.

1. Walking, yoga, or gentle cycling for 30-45 minutes

3.

Stretching

4.

1. Focus on flexibility exercises to help with recovery

Sunday: Full Body Strength

1.

Warm-Up (10 minutes)

2.

1. Jump rope or brisk walk


2. Dynamic stretches

3.

Strength Circuit (3 rounds)

4.

1. Goblet Squats: 3 sets of 12 reps (Use weights)


2. Dumbbell Chest Press on the Floor: 3 sets of 10-12 reps
3. Bent-Over Dumbbell Rows: 3 sets of 12 reps
4. Step-Back Lunges: 3 sets of 10 reps per leg

5.

Core Finish (2 rounds)

6.

1. Side Plank: 3 sets, hold for 20-30 seconds per side


2. Flutter Kicks: 3 sets of 20 reps

7.

Cool Down

8.

1. Full-body stretching focusing on flexibility

Mesocycle Plan: 4 Weeks

Week 1: Foundation and Adaptation

 Tuesday: Full Body Workout (As detailed in your weekly plan)


 Wednesday: Cardio and Core (As detailed in your weekly plan)
 Friday: Strength and Cardio Mix (As detailed in your weekly plan)
 Saturday: Active Recovery
 Sunday: Full Body Strength (As detailed in your weekly plan)

Focus: Get familiar with the exercises, focus on form and technique. Use moderate
weights where applicable.

Week 2: Progressive Overload

 Tuesday: Increase weight by 5-10% for squats and dumbbell rows. Add 1-2 extra reps per set
for push-ups and step-ups.
 Wednesday: Add an extra round to the core circuit, and increase the intensity of your cardio
intervals.
 Friday: Increase weight by 5-10% for deadlifts and shoulder presses. Add an extra round of
strength training.
 Saturday: Active Recovery
 Sunday: Add 1-2 extra reps to all exercises. Focus on increasing the intensity slightly during
cardio bursts.
Focus: Begin to challenge your body with slightly heavier weights and increased
volume.

Week 3: Peak Intensity

 Tuesday: Push for maximum reps in each set without compromising form. Increase the
duration of the plank to 45-60 seconds.
 Wednesday: High-Intensity Interval Training (HIIT) - 1 minute high, 1 minute low. Add a third
round to the core circuit.
 Friday: Increase the weights by another 5%. Incorporate a 4th set into each strength
exercise.
 Saturday: Active Recovery - Consider adding a gentle yoga session for flexibility.
 Sunday: Push for maximum reps in each set. Increase intensity during the cardio bursts.

Focus: Peak intensity. This week is the most challenging and aims to push your
limits.

Week 4: Deload and Recovery

 Tuesday: Reduce weights by 15-20% and perform the exercises with a focus on perfect form.
 Wednesday: Steady-state cardio (45 minutes at a moderate pace) instead of intervals.
 Friday: Reduce weights by 15-20% and decrease the number of sets to 2 per exercise.
 Saturday: Light Activity and Stretching
 Sunday: Perform the workout with reduced intensity, focusing on smooth movements and
breathing.

Focus: Allow your body to recover while maintaining an active routine. This week
prepares you for the next mesocycle.

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