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Fitness Routines
Beginner Routine For Men (General Fitness)
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
Beginner Routine For Women (General Fitness)
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)
Intermediate Routine For Men (Strength & Muscle Building)
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
Intermediate Routine For Women (Strength & Tone)
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
Advanced Routine For Men (Strength & Power)
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
Advanced Routine For Women (Strength & Muscle Building)
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
Routine For Seniors (General Mobility & Strength)
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
Routine For Seniors (Mobility & Flexibility)
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
Routine For Weight Loss (Moderate Intensity)
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
Routines for Flexibility & Mobility
Routines for Flexibility & Mobility
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