Scribd
Upload
3 views3 pages

Workout Routine

The document outlines a fixed home workout routine consisting of a 5-day workout schedule with specific exercises for push, pull, legs, and core, along with a cardio finisher. It includes daily warm-up and posture exercises, non-negotiable diet rules, and realistic expectations for physical changes over time. The emphasis is on consistency over intensity for achieving results within 8 weeks.

Uploaded by

p2ckzg4292
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
3 views3 pages

Workout Routine

The document outlines a fixed home workout routine consisting of a 5-day workout schedule with specific exercises for push, pull, legs, and core, along with a cardio finisher. It includes daily warm-up and posture exercises, non-negotiable diet rules, and realistic expectations for physical changes over time. The emphasis is on consistency over intensity for achieving results within 8 weeks.

Uploaded by

p2ckzg4292
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

FIXED HOME WORKOUT ROUTINE

Schedule (DO NOT CHANGE)

• Workout: 5 days/week

• Rest: 2 days/week

• Time: ~35–45 minutes per session

Example:

• Sat: Workout

• Sun: Workout

• Mon: Rest / walking

• Tue: Workout
• Wed: Workout

• Thu: Cardio + abs

• Fri: Rest

WARM-UP (5 minutes – EVERY DAY)

• Jumping jacks × 40
• Arm circles × 20

• High knees × 40

• Bodyweight squats × 20

• Shoulder rolls × 20

MAIN WORKOUT (4 days/week)

PUSH (Chest / Shoulders / Triceps)

3 rounds

• Push-ups → 15–20

• Diamond push-ups → 10–12

• Archer push-ups → 12–15


PULL (Back / Posture) VERY IMPORTANT

3 rounds

• Towel rows (under table/door) → 10–15


• Reverse snow angels → 12

• Superman hold → 30 sec

LEGS (Hormones + Fat Loss)

3 rounds

• Explosive Squats → 20

• One leg jump → 10/leg


• Calf raises → 25

CORE (ABS)

3 rounds

• Leg raises → 12–15

• Bicycle crunches → 20
• Plank → 60 sec

CARDIO FINISHER (Choose ONE)

• Jump rope → 10 min


OR

• HIIT circuit → 12 min


OR

• Fast walking → 30–45 min

ABS + CARDIO DAY (1 day/week)

• Leg raises → 4×15

• Russian twists → 3×20

• Plank → 3×60 sec

• Fast walk → 45 min


DAILY POSTURE & CORE (2 minutes)

Do this every day:

• Chin tuck × 10
• Wall angels × 15

• Light core brace while standing/walking

This helps abs + jawline.

NON-NEGOTIABLE DIET RULES

• Protein every meal

• No soda
• 2–3 L water/day

• Reduce salt at night

• Last meal 2–3h before sleep

WHAT TO EXPECT (REALISTIC)

• Week 2: less bloating, tighter waist


• Week 4: top abs visible

• Week 8–12: clear 4–6 pack if consistent

DO NOT

Train abs only


Skip legs
Train every day
Eat randomly

FINAL RULE

Consistency beats intensity.


Follow this exactly for 8 weeks and you WILL look different.

You might also like