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Weekly Fitness Routine for Efficiency

The document outlines a weekly gym routine focusing on fitness and efficiency, with specific exercises designated for each day. It includes full body workouts, cardio, core training, mobility, and recovery activities. The schedule emphasizes a balanced approach to strength training and cardiovascular fitness, with designated rest and recovery time.

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ecosikhobyankit
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7 views2 pages

Weekly Fitness Routine for Efficiency

The document outlines a weekly gym routine focusing on fitness and efficiency, with specific exercises designated for each day. It includes full body workouts, cardio, core training, mobility, and recovery activities. The schedule emphasizes a balanced approach to strength training and cardiovascular fitness, with designated rest and recovery time.

Uploaded by

ecosikhobyankit
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

Weekly Gym Routine (Fitness + Efficiency)

Monday - Full Body (Push Focus)

- Warm-up: 5 min light cardio + dynamic stretch

- Push-ups - 3 sets x 15

- Dumbbell Shoulder Press - 3 sets x 10

- Goblet Squats - 3 sets x 12

- Plank - 3 sets x 30 sec

- Cool down: 2 min stretch

Tuesday - Cardio + Core

- Warm-up: 5 min jog or jump rope

- HIIT Cardio (20 min):

- 30 sec sprint / 30 sec walk (10 rounds)

- Core Circuit (x2):

- Leg Raises - 15

- Russian Twists - 20

- Bicycle Crunches - 20

- Cool down: 3 min stretch

Wednesday - Full Body (Pull Focus)

- Warm-up: 5 min brisk walk or row

- Pull-ups / Assisted - 3 sets

- Dumbbell Rows - 3 sets x 10

- Deadlifts (light/moderate) - 3 sets x 8

- Hanging Knee Raises - 3 sets x 10

- Cool down: 2 min stretch

Thursday - Mobility + Recovery

- Light Jog or Walk - 15 min

- Yoga / Mobility Flow - 15-20 min

- Foam Rolling / Stretch - 10 min


Weekly Gym Routine (Fitness + Efficiency)

Friday - Functional Circuit

- Warm-up: 5 min cardio

- Circuit (3 rounds):

- Kettlebell Swings - 15

- Push-ups - 15

- Walking Lunges - 20 steps

- Dumbbell Thrusters - 10

- Mountain Climbers - 30 sec

- Cool down: 3 min stretch

Saturday - Cardio or Sport

- Jog / Cycle / Swim - 30-45 min

- Optional: Play a sport

- Stretch or foam roll afterward

Sunday - Rest Day

- Prioritize sleep and recovery

- Focus on studies and mental recharge

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