Introduction:

Welcome to your personalized workout plan designed to help you lose weight and reduce body fat through a mix of effective strength training and cardio exercises. This plan aligns with your fitness level and goals, supporting your moderately active lifestyle with a balanced approach to fitness.

Warm-up (10-15 minutes):

It’s essential to prepare your muscles and joints for the main workout. Please follow this dynamic warm-up routine:

1. Arm Circles: 1 minute (30 seconds each direction).
2. Leg Swings: 1 minute (30 seconds each leg).
3. Bodyweight Squats: 1 minute, focusing on depth and smooth movement.
4. Dynamic Hip Flexor Stretch: 1 minute (30 seconds each side).
5. High Knees: 1 minute, with a focus on lifting your knees to hip level.
6. Light Jog or March in Place: 2 minutes to elevate your heart rate.

Main Workout (50 minutes):

Today’s workout is a combination of circuit training and traditional sets to optimize calorie burn and build muscle strength.

Circuit 1 – Total Body Activation (3 Rounds): Perform each exercise for 45 seconds, followed by 15 seconds rest.
1. Kettlebell Swings: Hold a kettlebell with both hands. Hinge at your hips, swing the kettlebell between your legs, and thrust it forward using your hips.
2. Goblet Squats: Hold a dumbbell or kettlebell close to your chest. Squat down keeping your back straight and chest up.
3. Push-ups: Keep your body in a straight line from head to heels. Lower yourself until your chest nearly touches the floor and push back up.
4. Renegade Rows: In a plank position, row a dumbbell towards your hip alternatively with each arm.
5. Jumping Jacks: Increase your heart rate with energetic jumping jacks.

Rest 1-2 minutes between rounds.

Strength Segment – Target Muscle Groups (2 Sets of Each):

1. Dumbbell Bench Press: Lie on a bench with a dumbbell in each hand. Push dumbbells up above your chest, then lower slowly.
Reps: 12-15
Intensity: RPE 5-6
2. Lat Pull-Down: Using the lat pull-down machine, pull the bar down to your chest, squeezing your shoulder blades together.
Reps: 12-15
Intensity: RPE 5-6
3. Leg Press: Place your feet shoulder-width apart on the leg press platform. Push through your heels to extend your legs.
Reps: 12-15
Intensity: RPE 5-6
4. Dumbbell Lunges: Alternate lunging forward with each leg, keeping your upper body straight.
Reps: 12-15 per leg
Intensity: RPE 5-6
5. Cable Machine Triceps Pushdown: Hold the cable bar with palms down and push it towards your thighs, engaging your triceps.
Reps: 12-15
Intensity: RPE 5-6

Rest 1-2 minutes between sets.

Cool-down (10-15 minutes):

Slow down your heart rate and stretch out those hardworking muscles with this cool-down:

1. Light Walk: 2 minutes to gradually reduce your heart rate.
2. Hamstring Stretch: 1 minute (30 seconds each leg) while seated.
3. Quad Stretch: 1 minute (30 seconds each leg), holding your ankle and gently pulling towards your glutes.
4. Shoulder Stretch: 1 minute, pull one arm across your body at a time.
5. Child’s Pose: 1 minute, stretch out your back and shoulders.
6. Deep Breathing: 1 minute, deep inhales through your nose and exhales through your mouth.

Summary:

Great job, Ruby! This workout is an excellent step towards achieving your weight loss and fitness goals. You should feel stronger, energized, and confident. Estimated calorie burn for this session ranges from 350 to 500 calories based on your effort. Aim to perform this workout 3-4 times a week, incorporating active rest days for recovery.

“Upgrade to the 6-week plan and accelerate your weight loss journey with tailored workouts and advanced nutrition guidance.”

Remember, the key is consistency. Let’s continue to make progress one workout at a time!

Liability Disclaimer:

This workout is provided by Fitness Revenue Coach, Inc., a Delaware corporation, for informational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or before beginning any new exercise program. By using this workout, you agree to release Fitness Revenue Coach, Inc. from any and all liability associated with your use of this information.