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    Fitness Plan

    Uploaded by

    monishm294ld

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Fitness Plan

    Uploaded by

    monishm294ld
    3 views2 pages

    Copyright

    © © All Rights Reserved

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    PDF, TXT or read online from Scribd

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    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    3 views2 pages

    Fitness Plan

    Uploaded by

    monishm294ld

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
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    Alright, here are the details of your workout plan. Please note that this is a general guideline and you may need to
    adjust it according to your individual needs and preferences. Always consult a doctor before starting any new
    exercise program. 🙏

    Day 1: Cardio HIIT

    Warm up for 5 minutes with some light cardio, such as jogging, skipping, or cycling.

    Then, do the following HIIT circuit, repeating it 3 times with a 1-minute rest between each round:

    Sprint for 30 seconds


    Rest for 30 seconds
    Jump squats for 30 seconds
    Rest for 30 seconds
    Burpees for 30 seconds
    Rest for 30 seconds
    Mountain climbers for 30 seconds
    Rest for 30 seconds

    Cool down for 5 minutes with some stretching, focusing on your legs, hips, and lower back.

    Day 2: Strength Upper Body

    Warm up for 5 minutes with some dynamic stretches, such as arm circles, shoulder rolls, neck rotations, and chest
    openers.

    Then, do the following strength circuit, repeating it 3 times with a 1-minute rest between each round:

    Push-ups for 15 reps


    Dumbbell rows for 15 reps per arm
    Dumbbell chest press for 15 reps
    Dumbbell lateral raises for 15 reps
    Dumbbell bicep curls for 15 reps
    Dumbbell tricep extensions for 15 reps

    Cool down for 5 minutes with some stretching, focusing on your arms, shoulders, and chest.

    Day 3: Rest

    Take a day off from exercise and let your body recover. You can do some low-impact activities, such as walking,
    yoga, or meditation, if you feel like it. Make sure to drink plenty of water, eat nutritious foods, and get enough
    sleep.

    Day 4: Cardio HIIT

    Repeat the same cardio HIIT workout as day 1.

    Day 5: Strength Lower Body

    Warm up for 5 minutes with some dynamic stretches, such as leg swings, lunges, squats, and hip circles.

    Then, do the following strength circuit, repeating it 3 times with a 1-minute rest between each round:

    Squats for 15 reps


    Lunges for 15 reps per leg
    Deadlifts for 15 reps
    Glute bridges for 15 reps
    Calf raises for 15 reps
    Band walks for 15 steps per side

    Cool down for 5 minutes with some stretching, focusing on your legs, hips, and glutes.

    Day 6: Flexibility

    Warm up for 5 minutes with some light cardio, such as jogging, skipping, or cycling.

    Then, do the following flexibility routine, holding each pose for 30 seconds and repeating it 2 times:

    Child’s pose
    Cat-cow pose
    Downward-facing dog
    Cobra pose
    Seated twist
    Butterfly pose
    Hamstring stretch
    Quad stretch

    Cool down for 5 minutes with some breathing exercises and relaxation techniques.

    Day 7: Rest

    Repeat the same rest day as day 3.

    This is your 6-day workout plan for improving your appearance. I hope you enjoy it and see some positive
    changes in your body and confidence. Remember to track your progress and celebrate your achievements. 💯

    If you have any questions or feedback, please feel free to ask me. I’m always here to help. 😊

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