Weekly Workout Routine
Tuesday: Full Body Workout
1.
Warm-Up (10 minutes)
2.
1. Jumping jacks or brisk walking
2. Dynamic stretches (leg swings, arm circles)
3.
Circuit (3 rounds)
4.
1. Bodyweight Squats: 3 sets of 12-15 reps
2. Push-Ups: 3 sets of 8-12 reps (Modify by doing them on knees if needed)
3. Dumbbell Rows: 3 sets of 10-12 reps per side (Use weights)
4. Step-Ups on a Chair/Step: 3 sets of 10-12 reps per leg (Add weights if needed)
5.
Core Work (2 rounds)
6.
1. Plank: 3 sets, hold for 30-45 seconds
2. Bicycle Crunches: 3 sets of 15 reps per side
7.
Cool Down (5-10 minutes)
8.
1. Gentle stretching focusing on major muscle groups
2. Deep breathing exercises
Wednesday: Cardio and Core
1.
Cardio Session (30 minutes)
2.
1. Jogging in place, dancing, or cycling
2. High-intensity intervals: 1 minute fast, 2 minutes slow pace
3.
Core Circuit (2 rounds)
4.
1. Mountain Climbers: 3 sets of 20 reps per side
2. Leg Raises: 3 sets of 15 reps
3. Russian Twists: 3 sets of 20 reps (with or without weights)
5.
Cool Down
6.
1. Stretching exercises, focusing on the core and lower body
2. Relaxing breathing techniques
Friday: Strength and Cardio Mix
1.
Warm-Up (10 minutes)
2.
1. Light cardio like jogging or skipping rope
2. Dynamic stretching
3.
Strength Training (3 rounds)
4.
1. Dumbbell Deadlifts: 3 sets of 12 reps
2. Shoulder Press: 3 sets of 10-12 reps (Use weights)
3. Step-Up Knee Raises: 3 sets of 10 reps per leg
5.
Cardio Burst
6.
1. High Knees: 3 sets of 30 seconds
2. Butt Kicks: 3 sets of 30 seconds
3. Burpees: 3 sets of 8-10 reps
7.
Cool Down
8.
1. Gentle stretching and relaxation exercises
Saturday: Active Recovery
1.
Light Activity
2.
1. Walking, yoga, or gentle cycling for 30-45 minutes
3.
Stretching
4.
1. Focus on flexibility exercises to help with recovery
Sunday: Full Body Strength
1.
Warm-Up (10 minutes)
2.
1. Jump rope or brisk walk
2. Dynamic stretches
3.
Strength Circuit (3 rounds)
4.
1. Goblet Squats: 3 sets of 12 reps (Use weights)
2. Dumbbell Chest Press on the Floor: 3 sets of 10-12 reps
3. Bent-Over Dumbbell Rows: 3 sets of 12 reps
4. Step-Back Lunges: 3 sets of 10 reps per leg
5.
Core Finish (2 rounds)
6.
1. Side Plank: 3 sets, hold for 20-30 seconds per side
2. Flutter Kicks: 3 sets of 20 reps
7.
Cool Down
8.
1. Full-body stretching focusing on flexibility
Mesocycle Plan: 4 Weeks
Week 1: Foundation and Adaptation
Tuesday: Full Body Workout (As detailed in your weekly plan)
Wednesday: Cardio and Core (As detailed in your weekly plan)
Friday: Strength and Cardio Mix (As detailed in your weekly plan)
Saturday: Active Recovery
Sunday: Full Body Strength (As detailed in your weekly plan)
Focus: Get familiar with the exercises, focus on form and technique. Use moderate
weights where applicable.
Week 2: Progressive Overload
Tuesday: Increase weight by 5-10% for squats and dumbbell rows. Add 1-2 extra reps per set
for push-ups and step-ups.
Wednesday: Add an extra round to the core circuit, and increase the intensity of your cardio
intervals.
Friday: Increase weight by 5-10% for deadlifts and shoulder presses. Add an extra round of
strength training.
Saturday: Active Recovery
Sunday: Add 1-2 extra reps to all exercises. Focus on increasing the intensity slightly during
cardio bursts.
Focus: Begin to challenge your body with slightly heavier weights and increased
volume.
Week 3: Peak Intensity
Tuesday: Push for maximum reps in each set without compromising form. Increase the
duration of the plank to 45-60 seconds.
Wednesday: High-Intensity Interval Training (HIIT) - 1 minute high, 1 minute low. Add a third
round to the core circuit.
Friday: Increase the weights by another 5%. Incorporate a 4th set into each strength
exercise.
Saturday: Active Recovery - Consider adding a gentle yoga session for flexibility.
Sunday: Push for maximum reps in each set. Increase intensity during the cardio bursts.
Focus: Peak intensity. This week is the most challenging and aims to push your
limits.
Week 4: Deload and Recovery
Tuesday: Reduce weights by 15-20% and perform the exercises with a focus on perfect form.
Wednesday: Steady-state cardio (45 minutes at a moderate pace) instead of intervals.
Friday: Reduce weights by 15-20% and decrease the number of sets to 2 per exercise.
Saturday: Light Activity and Stretching
Sunday: Perform the workout with reduced intensity, focusing on smooth movements and
breathing.
Focus: Allow your body to recover while maintaining an active routine. This week
prepares you for the next mesocycle.