Fitness Routines

Goal: Build basic strength and endurance 

- Frequency: 3 times/week 

Warm-Up (5-10 mins):   

- Jog in place or brisk walking   

- Arm circles and leg swings 

Main Routine (30 mins):   

1. Push-Ups: 3 sets of 8-12 reps   

2. Bodyweight Squats: 3 sets of 15-20 reps   

3. Plank: 3 sets, hold for 20-30 seconds   

4. Lunges: 3 sets of 10 reps per leg   

5. Dumbbell Rows (or any weight): 3 sets of 8-12 reps   

6. Superman: 3 sets of 10-15 reps 

Cool-Down (5 mins):   

- Stretch legs, arms, and back

Goal: Increase strength, tone muscles  

- Frequency: 3 times/week   

Warm-Up (5-10 mins):    

- Light cardio (walking, cycling)    - Arm and leg stretches   

Main Routine (30 mins):    

1. Glute Bridges: 3 sets of 15 reps    

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

3. Push-Ups (Knee or Regular): 3 sets of 8-12 reps      4. Lunges: 3 sets of 10 reps per leg    

5. Dumbbell Shoulder Press: 3 sets of 10-12 reps    

6. Plank: 3 sets, hold for 20-30 seconds   

Cool-Down (5 mins):    

- Full body stretch (legs, arms, and back)   

Goal: Build muscle mass and strength 

- Frequency: 4-5 times/week 

Warm-Up (5-10 mins):   

- Dynamic stretching or light cardio   - Mobility exercises (shoulder rolls, hip openers) 

Main Routine (45 mins):   

1. Barbell Bench Press: 4 sets of 6-8 reps   

2. Pull-Ups: 4 sets of 5-8 reps (assisted if needed)   

3. Barbell Squats: 4 sets of 6-8 reps   

4. Dumbbell Rows: 3 sets of 8-12 reps   

5. Dips: 3 sets of 8-10 reps   

6. Deadlifts: 3 sets of 6-8 reps 

Cool-Down (5-10 mins):   

- Stretch quads, hamstrings, chest, and back

Goal: Tone muscles, increase strength, fat loss  

- Frequency: 4 times/week   

Warm-Up (5-10 mins):    

- Jumping jacks or light jogging    

- Arm and leg swings   

Main Routine (40 mins):    

1. Dumbbell Deadlifts: 4 sets of 8-10 reps    

2. Kettlebell Swings: 3 sets of 12-15 reps    

3. Bulgarian Split Squats: 3 sets of 10 reps per leg   

4. Push-Ups: 3 sets of 10-12 reps    

5. Dumbbell Bicep Curls: 3 sets of 12 reps    

6. Side Plank: 3 sets, hold for 30-45 seconds each side   

Cool-Down (5 mins):    

- Stretch legs, shoulders, and back

Goal: Increase strength, power, and muscle definition 

- Frequency: 5-6 times/week 

Warm-Up (10 mins):   

- Foam rolling   

- Dynamic stretches and mobility drills 

Main Routine (60 mins):   

1. Squats (Heavy): 5 sets of 3-5 reps   

2. Deadlifts (Heavy): 4 sets of 3-5 reps   

3. Barbell Bench Press: 4 sets of 5-8 reps   

4. Pull-Ups: 4 sets to failure   

5. Overhead Press: 4 sets of 6-8 reps   

6. Farmer’s Walk: 3 sets, 30 meters   

7. Barbell Rows: 4 sets of 6-8 reps 

Cool-Down (10 mins):  

- Static stretching focusing on flexibility

Goal: Build lean muscle, increase strength  

- Frequency: 5 times/week   

Warm-Up (10 mins):    

- Foam rolling or light cardio    

- Full body dynamic stretches   

Main Routine (60 mins):    

1. Deadlifts (Heavy): 4 sets of 4-6 reps    

2. Barbell Squats: 4 sets of 5-8 reps    

3. Barbell Rows: 4 sets of 6-8 reps    

4. Chest Press (Dumbbells or Barbell): 4 sets of 6-8 reps    

5. Lunges (Weighted): 3 sets of 10 reps per leg    

6. Overhead Dumbbell Press: 3 sets of 8-10 reps    

7. Russian Twists: 3 sets of 15-20 reps   

Cool-Down (5-10 mins):    

- Stretch glutes, hamstrings, quads, and shoulders  

Goal: Improve strength, balance, and mobility  

- Frequency: 3 times/week   

Warm-Up (5-10 mins):    

- Light walking or stationary cycling    

- Gentle dynamic stretches   

Main Routine (25-30 mins):    

1. Chair Squats: 3 sets of 10-12 reps    

2. Wall Push-Ups: 3 sets of 8-12 reps    

3. Step-Ups (onto a low step): 3 sets of 10 reps per leg    

4. Seated Row (with resistance band): 3 sets of 10-12 reps    

5. Heel Raises: 3 sets of 15 reps    

6. Side Leg Raises: 3 sets of 10 reps per side   

Cool-Down (5 mins):    

- Stretch calves, hamstrings, and shoulders  

Goal: Improve flexibility, balance, and stability  

- Frequency: 2-3 times/week   

Warm-Up (5-10 mins):    

- Gentle walking or stretching    

- Focus on mobility exercises (neck, arms, ankles)   

Main Routine (20-25 mins):    

1. Standing Heel-to-Toe Walk: 2 sets of 20 steps    

2. Chair Yoga: 10-15 minutes of seated stretches    

3. Single Leg Stand: 2 sets, hold for 20-30 seconds per leg    

4. Seated Marching: 2 sets of 30 seconds    

5. Cat-Cow Stretch (on hands and knees): 2 sets of 10 reps    

6. Leg Extensions (seated): 2 sets of 10 reps per leg   

Cool-Down (5 mins):    

- Gentle stretching, focusing on flexibility  

Goal: Burn fat and improve cardiovascular health  

- Frequency: 4-5 times/week   

Warm-Up (5-10 mins):    

- Light jogging or brisk walking    

- Dynamic stretches   

Main Routine (30-40 mins):    

1. Jump Rope: 3 sets of 1 minute    

2. Bodyweight Squats: 3 sets of 15 reps    

3. Push-Ups: 3 sets of 8-12 reps    

4. Mountain Climbers: 3 sets of 30 seconds    

5. Burpees: 3 sets of 10 reps    

6. High Knees: 3 sets of 1 minute   

Cool-Down (5 mins):    

- Stretch legs, arms, and chest  

Goal: Increase flexibility, reduce muscle tension  

- Frequency: 3 times/week   

Warm-Up (5-10 mins):    

- Gentle walking or light cardio    

- Focus on mobility stretches (neck, hips, shoulders)   

Main Routine (30 mins):    

1. Dynamic Hip Openers: 3 sets of 10 reps    

2. Cat-Cow Stretch: 3 sets of 10 reps    

3. Downward Dog to Cobra Stretch:    3 sets of 10 reps    

4. Standing Hamstring Stretch: 2 sets, hold for 30 seconds per leg    

5. Butterfly Stretch: 2 sets, hold for 30 seconds    

6. Seated Forward Fold: 2 sets, hold for 30-60 seconds   

Cool-Down (5-10 mins):    

- Deep breathing and relaxation poses