Please make sure that you warm up before starting your workout and cool down with some stretching at the end.
Day 1: Full Body Strength Training
- Warm up for 10 minutes with some light cardio (walking, jogging, cycling, etc.)
- 3 sets of 12 reps of squats
- 3 sets of 12 reps of lunges
- 3 sets of 12 reps of chest press
- 3 sets of 12 reps of back rows
- 3 sets of 12 reps of shoulder press
- 3 sets of 12 reps of bicep curls
- 3 sets of 12 reps of tricep extensions
- Cool down with some stretching
Day 2: Cardiovascular Training
- Warm up for 10 minutes with some light cardio
- 30 minutes of running or jogging
- 10 minutes of jumping jacks
- 10 minutes of high knees
- 10 minutes of butt kicks
- Cool down with some stretching
Day 3: Rest
Day 4: Full Body Strength Training
- Warm up for 10 minutes with some light cardio
- 3 sets of 12 reps of deadlifts
- 3 sets of 12 reps of step-ups
- 3 sets of 12 reps of dumbbell bench press
- 3 sets of 12 reps of lat pull downs
- 3 sets of 12 reps of lateral raises
- 3 sets of 12 reps of hammer curls
- 3 sets of 12 reps of skull crushers
- Cool down with some stretching
Day 5: Cardiovascular Training
- Warm up for 10 minutes with some light cardio
- 30 minutes of cycling
- 10 minutes of jump rope
- 10 minutes of mountain climbers
- 10 minutes of burpees
- Cool down with some stretching
Day 6: Rest
Day 7: Active Recovery
- Take a walk or do some gentle yoga to stretch and recover from the week’s workouts
Remember, consistency is key when it comes to reaching your weight loss goals. Make sure to also focus on nutrition and getting enough rest to support your fitness journey.
