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Week 1

This document outlines a 1-week workout plan consisting of 6 training days and 1 rest day. Day 1 focuses on upper body exercises like burpees, chin ups, and dumbbell presses. Day 2 targets the core with exercises like mountain climbers, leg raises, and planks. Day 3 works the lower body with squats, lunges, and hip thrusters. Day 4 is a rest day. Day 5 returns to a full body workout with burpees, pushups, lunges, and crunches. Day 6 does high intensity interval training with exercises like jumping jacks, mountain climbers, and burpees. Day 7 is another rest day, completing the 1-week plan.

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78 views2 pages

Week 1

This document outlines a 1-week workout plan consisting of 6 training days and 1 rest day. Day 1 focuses on upper body exercises like burpees, chin ups, and dumbbell presses. Day 2 targets the core with exercises like mountain climbers, leg raises, and planks. Day 3 works the lower body with squats, lunges, and hip thrusters. Day 4 is a rest day. Day 5 returns to a full body workout with burpees, pushups, lunges, and crunches. Day 6 does high intensity interval training with exercises like jumping jacks, mountain climbers, and burpees. Day 7 is another rest day, completing the 1-week plan.

Uploaded by

Rex
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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WEEK 1

DAY 1

Sr EXERCISE Weight Sets Reps Rest


no
1 Burpees 3 10 45 secs
2 Chin Ups 3 15 45 secs
3 Flat Dumbell Press 10 kgs 3 12 45 secs
4 Lat Pulldown 40 kgs 3 12 45 secs
5 Decline Pushups 3 15 45 secs
6 DB Curl + Hammer Curl 5 kgs 3 10 45 secs
7 Lateral Raise 2.5 kgs 3 20 45 secs

DAY 2

3 SETS IN TOTAL

2 MINS OF REST AFTER EVERY SET

Sr EXERCISE Work Rest


no
1 Mountain Climbers 30 secs 45 secs
2 Hanging Partial Leg Raises (hold) 40 secs 45 secs
3 Lying Leg Raises 40 secs 45 secs
4 Abs Bicycle 40 secs 45 secs
5 Side Plank 40 secs 45 secs
6 Russian Twist 40 secs 45 secs
7 V Ups 40 secs 45 secs

DAY 3

Sr EXERCISE Weight Sets Reps Rest


no
1 Jump Squats 3 20 45 secs
2 Squats 40 kgd 3 10 45 secs
3 Weighted Hip Thrusters 30 kgs 3 20 45 secs
4 Knee Extension 30 kgs 3 12 45 secs
secs
5 Leg Curl 40 kgs 3 25 45 secs
6 Lunges 20 kgs 3 10 45 secs
7 Single Leg Curl 10 kgs 3 20 45 secs
DAY 4

REST DAY

DAY 5

Sr EXERCISE Weight Sets Reps Rest


no
1 Burpees 3 10 45 secs
2 Plank 3 30 secs 45 secs
3 Push Up 3 15 45 secs
4 Lunges 20 kgs 3 12 45 secs
5 Tricep Extension 40 kgs 3 12 45 secs
6 Crunches 3 20 45 secs
7 Shoulder Press 7.5 kgs 3 15 45 secs
8 Leg Curl 40 kgs 3 20 45 secs
9 Back Extension 3 30 secs 45 secs

DAY 6

4 SETS IN TOTAL

2 MINS REST AFTER EVERY SET

Sr EXERCISE Work Rest


no
1 Jumping Jacks 40 secs 45 secs
2 Mountajn Climbers 40 secs 45 secs
3 Bicycle 40 secs 45 secs
4 High knees 40 secs 45 secs
5 Burpees 40 secs 45 secs
6 Butt Kicks 40 secs 45 secs

DAY 7

REST DAY

NOTE : AFTER EVERY SET REST OF 45 SECS

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