DECRIPTION
this intermediate weight loss workout plan, individuals above 85kg can progressively challenge themselves, improve their fitness levels, and work towards achieving their weight loss goals in a safe and sustainable manner. Remember to listen to your body, stay consistent, and make adjustments as needed along the way.
Workout Plan Overview:
Day 1: Full Body Strength and Cardio
Warm-Up:
- Duration: 5-10 minutes
- Activities: Dynamic stretches and light cardio (e.g., jogging in place, arm circles).
Strength Training:
- Squats: 3 sets x 10-12 reps
- Bench Press: 3 sets x 10-12 reps
- Bent-Over Rows: 3 sets x 10-12 reps
- Overhead Press: 3 sets x 10-12 reps
- Plank: 3 sets x 30-60 seconds
Cardiovascular Exercise:
- Duration: 30-45 minutes
- Activities: Running, cycling, or using cardio machines.
Cool Down:
- Duration: 5-10 minutes
- Activities: Static stretching for major muscle groups.
Day 2: Active Recovery or Flexibility
Active Recovery:
- Duration: 30-45 minutes
- Activities: Light walking, swimming, or yoga.
Flexibility and Mobility:
- Duration: 20-30 minutes
- Activities: Yoga poses, foam rolling, or dynamic stretches.
Day 3: Upper Body Strength and Core
Warm-Up:
- Duration: 5-10 minutes
- Activities: Dynamic stretches and light cardio.
Strength Training:
- Pull-Ups (or Assisted Pull-Ups): 3 sets x 8-10 reps
- Push-Ups: 3 sets x 10-12 reps
- Dumbbell Rows: 3 sets x 10-12 reps per arm
- Russian Twists: 3 sets x 12-15 reps per side
- Plank Variations: 3 sets x 30-60 seconds each
Cool Down:
- Duration: 5-10 minutes
- Activities: Static stretching for upper body muscles.
Day 4: HIIT and Cardio
HIIT Workout:
- Duration: 20-30 minutes
- Activities: High-intensity interval training (e.g., sprints, jumping jacks, burpees).
Cardiovascular Exercise:
- Duration: 20-30 minutes
- Activities: Running, cycling, or using cardio machines.
Day 5: Lower Body Strength and Core
Warm-Up:
- Duration: 5-10 minutes
- Activities: Dynamic stretches and light cardio.
Strength Training:
- Deadlifts: 3 sets x 8-10 reps
- Lunges (or Split Squats): 3 sets x 10-12 reps per leg
- Leg Press: 3 sets x 10-12 reps
- Leg Raises: 3 sets x 12-15 reps
- Side Planks: 3 sets x 30-45 seconds per side
Cool Down:
- Duration: 5-10 minutes
- Activities: Static stretching for lower body muscles.
Day 6: Active Recovery or Flexibility
Active Recovery:
- Duration: 30-45 minutes
- Activities: Light walking, swimming, or yoga.
Flexibility and Mobility:
- Duration: 20-30 minutes
- Activities: Yoga poses, foam rolling, or dynamic stretches.
Day 7: Rest and Recovery
- Rest Day:
- Avoid strenuous exercise.
- Focus on restorative activities like gentle stretching or meditation
