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At-Home Fitness & Diet Plan

The 6-Week At-Home Routine & Diet Plan aims to help individuals lose 15 kg of fat, gain muscle, and improve overall physical performance through a structured diet and workout schedule. The diet emphasizes high protein, moderate carbs, and intermittent fasting, while the training includes a variety of exercises targeting strength, endurance, and combat skills. The program also focuses on enhancing height, bone density, and punching power, promoting a holistic approach to fitness.

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8 views3 pages

At-Home Fitness & Diet Plan

The 6-Week At-Home Routine & Diet Plan aims to help individuals lose 15 kg of fat, gain muscle, and improve overall physical performance through a structured diet and workout schedule. The diet emphasizes high protein, moderate carbs, and intermittent fasting, while the training includes a variety of exercises targeting strength, endurance, and combat skills. The program also focuses on enhancing height, bone density, and punching power, promoting a holistic approach to fitness.

Uploaded by

dmkrhm9kpd
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

6-Week At-Home Routine & Diet Plan

This plan is designed to help you lose 15 kg of fat, gain muscle, boost height,
increase bone density, maximize punching power, and become unknockoutable-all at home. Stick to
the workouts,
diet, and mindset, and you'll see real results.

Diet Plan
- High protein: Eggs, chicken, tuna (build muscle & recovery).
- Moderate carbs: White rice (fuel for workouts, eaten after training).
- Vegetables: Salad (for nutrients & digestion).
- Intermittent fasting (16:8): Eat in an 8-hour window, fast for 16 hours.
- Drink plenty of water (stay hydrated & flush out toxins).

Weekly Training Schedule


- Day 1: Explosive Power + Upper Body + Neck
- Day 2: Bone Density + Core + Height Growth
- Day 3: Cardio + Endurance + Punching Speed
- Day 4: Lower Body Strength + Jump Training
- Day 5: Combat Training + Durability + Hand Toughness
- Day 6: Full-Body Strength + Recovery
- Day 7: Rest (Active Recovery - Stretching & Breathing)

Day 1: Explosive Power + Upper Body Strength + Neck


- Push-ups: 4 sets x 10-15 reps
- Clapping push-ups: 3 sets x 5-10 reps
- Wall Handstand Hold: 3 sets x 10-20 sec
- Neck Bridges: 3 sets x 10 reps
- Fist Push-ups: 3 sets x 5 reps
- Shadowboxing: 3 rounds x 1 min

Day 2: Bone Density + Core Strength + Height Growth


- Hanging: 3 sets x 30 sec (stretches spine)
- Plank: 3 sets x 30 sec
- Leg Raises: 3 sets x 10 reps
- Calf Raises: 4 sets x 15 reps
- Wall Kicks: 3 sets x 15 kicks per leg

Day 3: Cardio + Endurance + Punching Speed


- Jump Rope: 3 sets x 30 sec
- Burpees: 3 sets x 5 reps
- Shadowboxing: 3 rounds x 1 min
- Wrist Rolls: 3 sets x 20 sec
- Wall Punches: 3 sets x 20 reps

Day 4: Lower Body Strength + Jump Training


- Bodyweight Squats: 4 sets x 15 reps
- Lunges: 3 sets x 10 reps per leg
- Calf Raises: 4 sets x 20 reps
- Jump Squats: 3 sets x 10 reps
- Hip Bridges: 3 sets x 10 reps

Day 5: Combat Training + Durability + Hand Toughness


- Knuckle Push-ups: 3 sets x 5 reps
- Forearm Conditioning: 3 sets x 30 sec
- Medicine Ball Body Slams: 3 sets x 10 reps
- Shadowboxing with light weights: 3 sets x 30 sec
- Isometric Fist Clenching: 3 sets x 10 sec

Day 6: Full-Body Strength + Recovery


- Push-ups: 3 sets x 10 reps
- Squats: 3 sets x 15 reps
- Plank: 3 sets x 20 sec
- Jump Rope: 3 sets x 20 sec
- Stretching Routine: 5-10 min

Day 7: Rest & Active Recovery


- Stretching: 10 min
- Cold Shower or Ice Massage
- Deep Breathing Exercises
Summary (6 Weeks of Transformation)
- Lose 15 kg of fat with high-intensity workouts & fasting.
- Gain muscle through progressive bodyweight training.
- Boost height with stretching, posture correction, and hanging.
- Increase bone density with impact training & proper nutrition.
- Maximize punching power by training explosiveness & hand toughness.
- Become unknockoutable with neck training, core strength, and durability work.

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