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Workout Chart Rohini Strength

The document provides a workout program for a client named Rohini who is 37 years old, 155cm tall, female, and wants to focus on fat loss and general fitness. The 6 day a week program includes a mix of cardio, strength training, and mobility exercises. Warm up and cool down routines are recommended before and after workouts. Instructions note to start with light weights and take breaks between sets and exercises. Video links are included for exercise form.

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Rohini B
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as XLSX, PDF, TXT or read online on Scribd
83 views235 pages

Workout Chart Rohini Strength

The document provides a workout program for a client named Rohini who is 37 years old, 155cm tall, female, and wants to focus on fat loss and general fitness. The 6 day a week program includes a mix of cardio, strength training, and mobility exercises. Warm up and cool down routines are recommended before and after workouts. Instructions note to start with light weights and take breaks between sets and exercises. Video links are included for exercise form.

Uploaded by

Rohini B
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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DISCLAIMER

Important Instructions

1. Your training chart has been personalized according to your training e


2. This is a "Beginner's " Workout chart, which includes whole-body stre
We may increase the intensity or add more exercises over the weeks.
3. You must do proper warm-up before starting any kind of workout. Plea
injuries.
4. It's important you chose a right weight for your workout. Start with ligh
accordingly. If it felt too easy, increase the weight a little, else keep worki
5. In case you need a video for any of the exercise, do let me know. You ca
6. If you had any question and concern regarding this workout plan, feel f
DISCLAIMER

rsonalized according to your training experience and goal.


t chart, which includes whole-body strength training. You need to follow this for atlea
dd more exercises over the weeks.
efore starting any kind of workout. Please follow all the warm-up exercises in order to

weight for your workout. Start with light weights for any exercise, do one set and adju
rease the weight a little, else keep working with it.
y of the exercise, do let me know. You can also share your video for form check.
cern regarding this workout plan, feel free to reach out to me
Client Name - Rohini
Age - 37
Height - 155 cm
Gender - Female
Goal - Fatloss & General fitness

WORKOUT PROGRAM
Walk ( Daily) 30-45 min

Warm up Routine (Before Workout - Daily)


Chest Expansion 10
Arm Scissors 10
Arm Circles 10
Leg Swings 10
Side Swings 10
Hip Circles 10

Day 1 (Home Workout)


Legs
Exercise name Number of repetitions
Chair Squat 15
Side Lunges 15
Sumo Squat 15
Glute/Butt

Day 2 Upper Body (Gym) + 20 Rowing + 30 min Cycling


Lat Pull down 15
Pectorial Fly 15
Shoulder Press (Machine) 15
Bicep curls 15
Cable Tricep push down 15

Day 3/6 (Home Workout)


Mobility
Fat Burning Workout

Day 4 Lower Body (Gym) + 20 Rowing + 30 min Cycling


Free Squat 15
Leg extension 15
Leg curl 15
Abductor 15
Adductor 15

Day 5 Shoulder and Arms ( Home Workout)


Exercise name Number of repetitions
Seated Dumbell Press 15
Dumbell lateral raise 15 per hand
Dumbell Front Raises 15 per hand
Dumbell Hammer Curl 15 per hand
Dumbell Bicep Curl 15 per hand
Tricep Kickbacks 15 per hand
Dumbell Bent Over Flys 15

DAY 7 - REST

Cool down Routine (Post Workout - Daily)


https://youtu.be/El_Sj5hisSs
https://youtu.be/Cilm0WNRdCo
https://youtu.be/D40wm6vbI_0
https://youtu.be/E68-pMl1Im8
https://youtu.be/OB0GjxpPGS0
https://youtu.be/altA7815AGs

Number of sets Total reps Reference


3 45 https://youtu.be/b4esFx8-jeY
3 45 https://youtu.be/4PknCVjSaqY
3 45 https://youtu.be/sqDGkIBYPAk
https://youtu.be/zFGHZeCTz60

3 45 https://youtu.be/AOpi-p0cJkc
3 45 https://youtu.be/Z57CtFmRMxA
3 45 https://youtu.be/GcY6TZxfS0k
3 45 https://youtu.be/NFzTWp2qpiE
3 45 https://youtu.be/LXkCrxn3caQ

20 min https://youtu.be/I9ZRSpLTSu8
30 min https://youtu.be/ci7yepZHwm0

3 45 https://youtu.be/xqvCmoLULNY
3 45 https://youtu.be/swZQC689o9U
3 45 https://youtu.be/qca__Qgjf1Y
3 45 https://youtu.be/b-cxonq03vQ
3 45 https://youtu.be/b-cxonq03vQ

Number of sets Total reps Reference


3 45 https://www.youtube.com/watch?v=qEwKCR5JCog&t=80s
3 45 https://www.youtube.com/watch?v=kDqklk1ZESo
3 45 https://www.youtube.com/watch?v=-t7fuZ0KhDA
3 45 https://www.youtube.com/watch?v=zC3nLlEvin4
3 45 https://www.youtube.com/watch?v=in7PaeYlhrM
3 45 https://www.youtube.com/watch?v=ZO81bExngMI
3 45 https://www.youtube.com/watch?v=ttvfGg9d76c

https://youtu.be/FlAvRcz0zuY
Status

REST & INSTRUCTIONS TO FOLLOW


Completed Take 1 - 2 minutes REST between each exercise
Completed Take 30 sec or more REST between each set
Completed Keep yourself well hydrated

Completed
Completed
Completed
Completed
Completed

Completed
Completed

Completed
Completed
Completed
Completed
Completed

REST & INSTRUCTIONS TO FOLLOW


Completed Take 1 - 2 minute REST between each exercise
Completed Take 60 sec REST between each set
Completed Keep yourself well hydrated
Completed
Completed
Completed
Completed

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