Warm-up (10-15 minutes):
- Jump Rope (3 minutes): Begin with a gentle jump rope session to elevate your heart rate and warm up your entire body.
- Arm Circles (1 minute): Perform arm circles, 30 seconds in each direction, to loosen up the shoulder joints.
- Leg Swings (2 minutes): Swing each leg forward and backward, then side to side, for a total of one minute per leg.
- Dynamic Lunge with Twist (5 minutes): Step forward into a lunge, twist your torso toward the leading leg, then return to standing. Alternate legs for a total of 20 reps.
- Inch Worms (2 minutes): Stand tall, bend at the waist, walk your hands out to a push-up position, and then walk your feet toward your hands. Repeat 8-10 times.
Main Workout (55 minutes in two circuits):
Today’s workout is a combination of circuit training designed to boost your metabolism and build strength.
Circuit 1 (15 minutes): Perform 3 rounds with 1-minute rest between rounds.
- Goblet Squat (RPE 5):
- Equipment: Kettlebell or Dumbbell
- Hold the weight at chest level, feet shoulder-width apart.
- Squat down to 90 degrees, then push back up.
- Reps: 12
- Bent Over Row (RPE 6):
- Equipment: Dumbbells
- Hinge at the hips, keep your back straight, and pull the weights towards your torso.
- Reps: 10 each arm
- Push-Ups (RPE 4):
- Keep your body in a straight line from head to heels.
- Lower your body until your chest nearly touches the floor.
- Reps: 12
- Russian Twists (RPE 5):
- Equipment: Medicine Ball
- Sit with your knees bent, lean back slightly, and twist side to side with the ball.
- Reps: 15 each side
Circuit 2 (35 minutes): Perform 3 rounds with 1-minute rest between rounds.
- Deadlift (RPE 6):
- Equipment: Barbell
- Keep your feet hip-width apart, back straight, and lift the barbell from the ground driving through your heels.
- Reps: 10
- Standing Shoulder Press (RPE 5):
- Equipment: Dumbbells
- Stand with feet shoulder-width apart, press the weights overhead while keeping your core tight.
- Reps: 10
- Lunges (RPE 5):
- Step forward with one leg, lowering your hips until both knees are at 90-degree angles.
- Reps: 10 each leg
- Lat Pull-Down (RPE 6):
- Equipment: Lat Pull-Down Machine
- Sit and pull the bar down to your chest while keeping your back straight and shoulders down.
- Reps: 12
Cool-down (10-15 minutes):
- Foam Rolling (5 minutes): Focus on your quads, hamstrings, calves, and back to release tension.
- Child’s Pose (2 minutes): Hold this stretch to relax your lower back and shoulders.
- Seated Forward Bend (3 minutes): Reach for your toes to stretch your hamstrings and lower back.
- Shoulder Stretch (2 minutes): Bring one arm across your chest, pull with the opposite arm for 1 minute each side.
- Breathing Exercise (3 minutes): Lay down, close your eyes, and practice deep belly breathing to bring your heart rate down gradually.
Summary:
Great job, Ismail! In this workout, you targeted your major muscle groups through compound movements, elevating your heart rate and promoting fat loss while building strength. Estimated calorie burn for today’s session is between 400-600 calories. Aim to perform this workout three times per week, allowing at least one rest day in between. Keep up the consistency, and you’ll start to notice significant changes in no time.
“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.”
Click one of our upgrade buttons for a 6-week plan and fast-track your weight loss journey to new heights!