LEAN BODY WORKOUT PLAN
Warmup:
1.
2.
3.
4.
5.
6.
7.
8.
Bent Knee Iron Cross - https://youtu.be/9q5QKvRbECU - 8 Reps
Fire Hydrant Circles - https://youtu.be/f-GRxDrMC4Y - 8 Reps
Mountain Climbers - https://youtu.be/ZhiCSdOVJp0 - 8 Reps
Cat and Cow Stretch –https://www.youtube.com/watch?v=tT00XNqJ3uA 8 Reps
Band Dislocations - https://youtu.be/2Yvkc77evN0 - 10 Reps
Arm Circles - https://youtu.be/bP52FXTlzjA -20 Reps (Clockwise and
Anticlockwise)
7. Neck Circles - https://youtu.be/YTT0sgNU01I - 10 Reps (Clockwise and
Anticlockwise)
8. Wrist Circles - https://youtu.be/t1PaEHT-yKA - 20 Reps (Clockwise and
Anticlockwise)
Cooldown :
1. Pec Stretch https: //www.youtube.com/watch?v=SV7l1sfEmO0
2. Childs Pose (30 Seconds)https://www.youtube.com/watch?v=qYvYsFrTI0U
3. Cat Cow Stretch (8 times each slow and controlled)
https://www.youtube.com/watch?v=tT00XNqJ3uA
4. Dragon A (30 seconds Will open up your hips. Keep something soft
like a towel or extra mat below your knees)
https://www.youtube.com/watch?v=Cl4ZWHJP8cs
5. Sphinx Pose (30 seconds to strengthen your lower back)
https://www.youtube.com/watch?v=F5JVnU-hQ44
6. Glute Bridge (60 seconds hold)
https://www.youtube.com/watch?v=Q_Bpj91Yiis
7. Spinal twist (60 seconds each side . This will decompress your
spine and help in alignment)
https://www.youtube.com/watch?v=mNdJti7ZwKl
WORKOUT PLAN
Rest
Day
Exercise
Sets
Reps
(minu
Alternate
tes)
Exercise
Week 1 and Week 3
Monday
(Push)
Bench Press
Smith Machine
Squat
Overhead Press
4
8-10
2
4
8-10
2
3
10-12
1.5
Dumbbell Chest
Press
Goblet Squat
Dumbbell
Shoulder Press
Tricep Pushdown
4
10-12
1.5
Hold for
Plank
3
at least
2
30s
Tuesday
Barbell Romanian
(Pull)
Deadlift
Bent Over Row
Skull Crushers
Mountain
Climber
Dumbbell
4
8-10
2
Romanian
Deadlift
4
8-10
2
Hamstring Curl
3
10-12
1.5
Dumbbell Curl
4
10-12
1.5
Seated Cable
Row
Swiss Ball
Hamstring Curl
Hammer Curl
Wednesday
Slow State
(Cardio)
Cardio
Thursday
Incline Bench
(Push)
Press
Front Squat
Dumbbell Lateral
30-45
mins
N/A
4
8-10
2
4
8-10
2
3
10-12
1.5
Tricep Dips
4
10-12
1.5
Sumo Deadlift
4
8-10
2
Raise
Friday (Pull)
1
Outdoor Cycling
Dumbbell Incline
Chest Press
Goblet Squat
Cable Lateral
Raise
Close Grip
Bench Press
Kettlebell
Deadlift
4
Max
2
Glute Ham Raise
3
10-12
1.5
4
10-12
1.5
EZ Bar Curl
1
20 mins
N/A
N/A
N/A
N/A
N/A
N/A
Concentration
Curl
Saturday
Circuit Training
(Circuit)
with weights
Sunday
(Rest)
Assisted Pull
Pull Ups
Rest
Ups
Resistance Band
Hamstring Curl
Week 2 and Week 4
Monday
(Push)
Push Ups
4
Max
2
Incline Push Up
2
Walking Lunges
8-10
Static Lunges
4
(each
leg)
Arnold Press
Tricep Overhead
Extension
Bicycle Crunches
3
10-12
1.5
4
10-12
1.5
3
10-15
Seated Dumbbell
Press
Diamond Push
Up
Russian Twist
Tuesday
Wide Grip
(Pull)
Pulldowns
T-Bar Row
Nordic Hamstring
Curl
Barbell Curl
Wednesday
Slow State
(Cardio)
Cardio
Thursday
Decline Bench
(Push)
Press
Close Grip
4
15
2
4
8-10
2
3
8-10
1.5
4
10-12
1.5
Cable Curl
N/A
Stationary Bike
1
30-45
mins
Pulldown
Bent Over Row
Lying Hamstring
Curl
Dumbbell
4
8-10
2
Decline Chest
Press
8-10
Step-Ups
4
(each
2
leg)
Face Pulls
Close Grip Push
Up
Friday (Pull)
Dead Stop
Dumbbell Rows
Chin Ups
Single Leg
Deadlift
Bulgarian Split
Squat
3
10-12
1.5
Rear Delt Fly
4
Max
1.5
Tricep Dips
4
8-10
2
Cable Row
4
Max
2
3
10-12
1.5
Assisted Chin
Ups
Stability Ball
Hamstring Curl
Preacher Curl
Saturday
Circuit Training
(Circuit)
with weights
Sunday
(Rest)
Rest
Concentration
4
10-12
1.5
1
20 mins
N/A
N/A
N/A
N/A
N/A
N/A
Curl
CIRCUIT TRAINING (SATURDAY)
Rest
Alternate
Set
Exercise
Reps
(seconds)
Exercise
1
Dumbbell Squat
12-15
30
Goblet Squat
12-15
30
Push-ups
12-15
30
Inverted Row
30
Step Ups
2
Dumbbell Bench
Press
3
Bent Over Row
4
Dumbbell Lunge
12-15 each
leg
5
Overhead Press
12-15
30
Pike Press
6
Dumbbell Deadlift
12-15
30
Kettlebell Swing
7
Dumbbell Curl
12-15
30
Hammer Curls
Weighted Knee
8
Hanging Knee Raises
12-15
30
Raises on Dips
Machine
9
10
Declined Ab
Crunches
Russian Twist
12-15
30
20 each side
60
Machine
Crunches
Bicycle
Crunches
Rest for 1-2 minutes after completing the entire circuit, then repeat the circuit
for a total of 2-3 times.
SLOW SATATE CARDIO (WEDNESDAY)
Slow state cardio means doing exercises like jogging, cycling, or walking at a
comfortable pace for a longer time. It helps make your heart stronger and burn
calories. Your body uses fat as fuel during this type of exercise.
Slow State Cardio is a specific intensity of cardiovascular exercise that is often
defined by heart rate. It is a moderate intensity level, often described as a pace
where you can carry on a conversation. Training in Slow State enhances aerobic
efficiency, which improves endurance and recovery.
For Slow State Cardio, you can use any type of cardio equipment such as a
treadmill, stationary bike, elliptical, or rowing machine. You could also do outdoor
activities like running, cycling, or swimming. The key is to monitor your heart rate
to stay in the correct zone.
Here's a routine using a treadmill, which is widely available and easy to use:
1. Warm up: Start with a 5-10 minute warm up at a comfortable pace to get
your heart rate up gradually. The pace should be comfortable enough for
you to be able to talk while walking.
2. Slow State Cardio: Increase your speed until your heart rate reaches Zone
2 (60-70% MHR). Maintain this for 30-45 minutes. This should feel like a
comfortable pace where you could hold a conversation.
3. Cool down: Slow your pace for a 5-10 minute cool down.