Scribd
Upload
5 views7 pages

Weekly Full-Body Workout Plan

The document outlines a comprehensive weekly exercise routine from Monday to Saturday, including warm-ups, cardio, strength training, yoga, and meditation sessions. Each day consists of specific activities such as outdoor running, HIIT circuits, and various yoga poses, all scheduled between 5:00 AM and 7:00 AM. Additionally, it provides golden rules and tips for maintaining a healthy lifestyle, including dietary recommendations and hydration.

Uploaded by

protraderacademy1
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
5 views7 pages

Weekly Full-Body Workout Plan

The document outlines a comprehensive weekly exercise routine from Monday to Saturday, including warm-ups, cardio, strength training, yoga, and meditation sessions. Each day consists of specific activities such as outdoor running, HIIT circuits, and various yoga poses, all scheduled between 5:00 AM and 7:00 AM. Additionally, it provides golden rules and tips for maintaining a healthy lifestyle, including dietary recommendations and hydration.

Uploaded by

protraderacademy1
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

■ Full Weekly Exercise Routine (Monday to

Saturday | 5:00 AM – 7:30 AM)

■ Monday
■ 5:00 – 5:15 AM: Warm-Up & Dynamic Stretching
- Jumping Jacks (3 mins)
- High Knees (2 mins)
- Arm Circles + Shoulder Rolls (2 mins)
- Dynamic Stretching (5 mins): Hamstring kicks, Quad pulls, Calf bounces, Neck rolls
■ 5:15 – 5:45 AM: Outdoor Running
- 2 km Light Jog + 2 km Intermittent Sprint
■ 5:45 – 6:15 AM: Strength & Core Training
- Pushups – 3x15
- Squats – 3x20
- Lunges – 2x10 each leg
- Plank – 3x1 min
- Crunches – 3x25
- Leg Raises – 3x15
■■■■ 6:15 – 6:45 AM: Yoga + Flexibility
- Surya Namaskar – 6 rounds
- Bhujangasana, Trikonasana, Tadasana, Dhanurasana, Paschimottanasana, Balasana,
Setubandhasana (30s–1 min each)
■ 6:45 – 7:00 AM: Pranayama & Meditation
- Bhastrika (3 mins)
- Kapalbhati (5 mins)
- Anulom Vilom (5 mins)
- Bhramari (2 mins)
- OM Meditation (2 mins)
■ Tuesday
■ 5:00 – 5:15 AM: Warm-Up & Dynamic Stretching
- Jumping Jacks (3 mins)
- High Knees (2 mins)
- Arm Circles + Shoulder Rolls (2 mins)
- Dynamic Stretching (5 mins): Hamstring kicks, Quad pulls, Calf bounces, Neck rolls
■ 5:15 – 5:45 AM: HIIT Circuit (4 Rounds – 30s work, 15s rest)
- Burpees
- Mountain Climbers
- Jump Squats
- Push-ups
- Plank to Shoulder Tap
■ 5:45 – 6:15 AM: Strength & Core Training
- Pushups – 3x15
- Squats – 3x20
- Lunges – 2x10 each leg
- Plank – 3x1 min
- Crunches – 3x25
- Leg Raises – 3x15
■■■■ 6:15 – 6:45 AM: Yoga + Flexibility
- Surya Namaskar – 6 rounds
- Bhujangasana, Trikonasana, Tadasana, Dhanurasana, Paschimottanasana, Balasana,
Setubandhasana (30s–1 min each)
■ 6:45 – 7:00 AM: Pranayama & Meditation
- Bhastrika (3 mins)
- Kapalbhati (5 mins)
- Anulom Vilom (5 mins)
- Bhramari (2 mins)
- OM Meditation (2 mins)
■ Wednesday
■ 5:00 – 5:15 AM: Warm-Up & Dynamic Stretching
- Jumping Jacks (3 mins)
- High Knees (2 mins)
- Arm Circles + Shoulder Rolls (2 mins)
- Dynamic Stretching (5 mins): Hamstring kicks, Quad pulls, Calf bounces, Neck rolls
■ 5:15 – 5:45 AM: Outdoor Running
- 2 km Light Jog + 2 km Intermittent Sprint
■ 5:45 – 6:15 AM: Strength & Core Training
- Pushups – 3x15
- Squats – 3x20
- Lunges – 2x10 each leg
- Plank – 3x1 min
- Crunches – 3x25
- Leg Raises – 3x15
■■■■ 6:15 – 6:45 AM: Yoga + Flexibility
- Surya Namaskar – 6 rounds
- Bhujangasana, Trikonasana, Tadasana, Dhanurasana, Paschimottanasana, Balasana,
Setubandhasana (30s–1 min each)
■ 6:45 – 7:00 AM: Pranayama & Meditation
- Bhastrika (3 mins)
- Kapalbhati (5 mins)
- Anulom Vilom (5 mins)
- Bhramari (2 mins)
- OM Meditation (2 mins)
■ Thursday
■ 5:00 – 5:15 AM: Warm-Up & Dynamic Stretching
- Jumping Jacks (3 mins)
- High Knees (2 mins)
- Arm Circles + Shoulder Rolls (2 mins)
- Dynamic Stretching (5 mins): Hamstring kicks, Quad pulls, Calf bounces, Neck rolls
■ 5:15 – 5:45 AM: HIIT Circuit (4 Rounds – 30s work, 15s rest)
- Burpees
- Mountain Climbers
- Jump Squats
- Push-ups
- Plank to Shoulder Tap
■ 5:45 – 6:15 AM: Strength & Core Training
- Pushups – 3x15
- Squats – 3x20
- Lunges – 2x10 each leg
- Plank – 3x1 min
- Crunches – 3x25
- Leg Raises – 3x15
■■■■ 6:15 – 6:45 AM: Yoga + Flexibility
- Surya Namaskar – 6 rounds
- Bhujangasana, Trikonasana, Tadasana, Dhanurasana, Paschimottanasana, Balasana,
Setubandhasana (30s–1 min each)
■ 6:45 – 7:00 AM: Pranayama & Meditation
- Bhastrika (3 mins)
- Kapalbhati (5 mins)
- Anulom Vilom (5 mins)
- Bhramari (2 mins)
- OM Meditation (2 mins)
■ Friday
■ 5:00 – 5:15 AM: Warm-Up & Dynamic Stretching
- Jumping Jacks (3 mins)
- High Knees (2 mins)
- Arm Circles + Shoulder Rolls (2 mins)
- Dynamic Stretching (5 mins): Hamstring kicks, Quad pulls, Calf bounces, Neck rolls
■ 5:15 – 5:45 AM: Outdoor Running
- 2 km Light Jog + 2 km Intermittent Sprint
■ 5:45 – 6:15 AM: Strength & Core Training
- Pushups – 3x15
- Squats – 3x20
- Lunges – 2x10 each leg
- Plank – 3x1 min
- Crunches – 3x25
- Leg Raises – 3x15
■■■■ 6:15 – 6:45 AM: Yoga + Flexibility
- Surya Namaskar – 6 rounds
- Bhujangasana, Trikonasana, Tadasana, Dhanurasana, Paschimottanasana, Balasana,
Setubandhasana (30s–1 min each)
■ 6:45 – 7:00 AM: Pranayama & Meditation
- Bhastrika (3 mins)
- Kapalbhati (5 mins)
- Anulom Vilom (5 mins)
- Bhramari (2 mins)
- OM Meditation (2 mins)
■ Saturday
■ 5:00 – 5:15 AM: Warm-Up & Dynamic Stretching
- Jumping Jacks (3 mins)
- High Knees (2 mins)
- Arm Circles + Shoulder Rolls (2 mins)
- Dynamic Stretching (5 mins): Hamstring kicks, Quad pulls, Calf bounces, Neck rolls
■ 5:15 – 5:45 AM: HIIT Circuit (4 Rounds – 30s work, 15s rest)
- Burpees
- Mountain Climbers
- Jump Squats
- Push-ups
- Plank to Shoulder Tap
■ 5:45 – 6:15 AM: Strength & Core Training
- Pushups – 3x15
- Squats – 3x20
- Lunges – 2x10 each leg
- Plank – 3x1 min
- Crunches – 3x25
- Leg Raises – 3x15
■■■■ 6:15 – 6:45 AM: Yoga + Flexibility
- Surya Namaskar – 6 rounds
- Bhujangasana, Trikonasana, Tadasana, Dhanurasana, Paschimottanasana, Balasana,
Setubandhasana (30s–1 min each)
■ 6:45 – 7:00 AM: Pranayama & Meditation
- Bhastrika (3 mins)
- Kapalbhati (5 mins)
- Anulom Vilom (5 mins)
- Bhramari (2 mins)
- OM Meditation (2 mins)
■ Golden Rules & Tips
- Avoid sugar, fried food, and maida
- Drink 3–4 liters of water daily
- No late-night eating or snacking
- Avoid hot water on testicles (for varicocele)
- Use a support underwear if needed during running

You might also like