Attia’s workout recommendations
https://honehealth.com/edge/fitness/peter-attia-workout-routine/
To hit all four fitness pillars, Attia recommends the following each week:
Stability: one hour, split into 5 to 10 minute blocks done before your other workouts
Strength: three 45 to 60 minute full body workouts targeting all major muscle groups
Aerobic Efficiency: four 45 to 60 minute zone 2 cardio workouts
Anaerobic Performance: one 30 minute VO2 max workout
Attia’s workout schedule
On an episode of The Drive, Attia shares how he fills all four buckets throughout the week:
Monday: 10 minutes stability, 60 minutes lower body strength
Tuesday: 10 minutes stability, 60 minutes zone 2
Wednesday: 10 minutes stability, 60 minutes upper body strength
Thursday: 10 minutes stability, 60 minutes zone 2
Friday: 10 minutes stability, 60 minutes lower body strength
Saturday: 10 minutes stability, 60 minutes zone 2, 30 minutes zone 5
Sunday: 10 minutes stability, 60 minutes zone 2, 60 minute upper body strength
**General Guidelines for the Entire Plan:**
This comprehensive 4-week workout plan incorporates strength, cardiovascular, mobility, and
stability training, providing a well-rounded approach to improve your metabolic health, reduce
visceral fat, and work towards a healthier BMI. Remember to listen to your body, and if you have
any specific concerns, consider consulting a fitness professional or healthcare provider for
personalized guidance.
**Remember to listen to your body, stay hydrated, and adjust the intensity as needed. Ensure
proper form during strength training exercises, and challenge different muscle groups by varying
the exercises. Always warm up before each workout and cool down afterward. Consistency and
progression are key to achieving your fitness goals. You've got this! If you have any specific
concerns or health conditions, consider consulting a fitness professional or healthcare provider
for personalized guidance.**
Week 1:
Day 1 (Lower Body Strength Training and Stability Training):
●
Movement Prep (5-10 minutes):
● Jumping jacks
● Arm circles
●
●
●
● Leg swings (front to back and side to side)
● Hip circles
● High knees
● Butt kicks
Stability Training (10-15 minutes):
● Single-leg balance (3 sets of 30 seconds per leg)
● Plank shoulder taps (3 sets of 10 taps per arm)
● Bird-dog (3 sets of 10 reps per side)
● Stability ball knee tucks (3 sets of 12 reps)
● Side plank (3 sets of 30 seconds per side)
Lower Body Strength Training (60 minutes):
● Barbell Back Squats: Load a barbell on your shoulders and perform squats. Do 4
sets of 8 reps.
● Romanian Deadlifts: Hold a barbell or dumbbells in front of your thighs and hinge
at the hips, lowering the weight while keeping your back straight. Do 4 sets of 8
reps.
● Bulgarian Split Squats: Stand facing away from a bench with one foot elevated
behind you. Lower your body into a lunge position. Perform 4 sets of 10 reps per
leg.
● Dumbbell Sumo Squats: Hold a dumbbell with both hands and perform sumo
squats. Do 4 sets of 12 reps.
● Calf Raises: Use a calf raise machine or hold dumbbells in your hands to perform
calf raises. Aim for 4 sets of 15 reps.
● Leg Press: Use a leg press machine or resistance bands to perform leg presses.
Do 4 sets of 10 reps.
Cool down and stretching (5-10 minutes):
● Quadriceps stretch: Hold each stretch for 20-30 seconds on each leg.
● Hamstring stretch: Hold each stretch for 20-30 seconds on each leg.
● Hip flexor stretch: Hold for 30 seconds on each side.
● Calf stretch: Hold for 30 seconds on each leg.
Day 2 (Zone 2 Cardio and Stability Training):
●
Zone 2 cardio (45 minutes):
● Choose your preferred cardio activity, such as jogging, cycling, swimming, or
rowing
● Maintain a heart rate within the Zone 2 range (60-70% of maximum heart rate)
Stability Training (60 minutes):
Plank Variations (15 minutes)
● Standard Plank: Hold the plank position with your forearms and toes, keeping
your body in a straight line.
● Side Plank: Stack your feet and forearm while lifting your hips off the ground,
engaging your core.
● Plank with Leg Lifts: In the standard plank position, lift one leg off the ground,
alternating sides.
●
Plank Shoulder Taps: In the standard plank position, tap your left shoulder with
your right hand, and vice versa.
Balance Exercises (15 minutes)
● Single-Leg Balance: Stand on one leg, slightly bend the knee, and hold for 30
seconds on each leg.
● Single-Leg Deadlift: Hinge at the hips and lift one leg backward while lowering
the upper body, keeping the back straight.
● Bosu Ball Balance: Stand on a Bosu ball with one foot in the center, maintaining
balance for 30 seconds on each foot.
● Stability Ball Knee Tucks: Place your feet on a stability ball and bring your knees
towards your chest, engaging your core.
Resistance Band Exercises (15 minutes)
● Standing Pallof Press: Attach a resistance band to a sturdy anchor, hold the
band with both hands, and press it away from your chest.
● Seated Rows: Sit on the floor with your legs extended, loop the resistance band
around your feet, and perform rows by pulling the band towards your torso.
● External Rotations: Stand with your arms tucked to your sides and elbows at a
90-degree angle, externally rotate your shoulders against the resistance band.
Stability Ball Exercises (15 minutes)
● Stability Ball Rollouts: Kneel in front of the ball and roll it forward while extending
your arms, engaging your core.
● Stability Ball Leg Curls: Lie on your back with your feet on the ball, lift your hips
off the ground, and curl the ball towards your glutes.
● Stability Ball Bridge: Place your feet on the ball and lift your hips into a bridge
position while maintaining stability.
Day 3 (Upper Body Strength Training and Stability Training):
Warm-up (10 minutes):
● Arm circles: 1 minute of forward circles, 1 minute of backward circles
● Shoulder rolls: 1 minute of forward rolls, 1 minute of backward rolls
● Wrist rotations: 1 minute of clockwise rotations, 1 minute of counterclockwise rotations
● Cat-Cow stretch: 1 minute (10 seconds each)
Stability Training (20 minutes):
● Plank with Arm Raises: Start in a plank position on your forearms. Lift one arm off the
ground and extend it forward, then return to the plank position. Alternate arms for 1
minute.
● Bosu Ball Push-ups: Place your hands on a Bosu ball (flat side down) and perform pushups while maintaining stability. Perform 3 sets of 10 reps.
● Single-Arm Dumbbell Shoulder Press (Seated or Standing): Hold a dumbbell in one
hand and perform shoulder presses. Do 3 sets of 10 reps on each arm.
● TRX Rows: Use TRX straps or a suspension trainer to perform rows. Aim for 3 sets of 12
reps.
●
Stability Ball Chest Flyes: Lie on a stability ball with a dumbbell in each hand. Perform
chest flyes while maintaining stability. Do 3 sets of 12 reps.
Upper Body Strength Training (60 minutes):
● Bench Press: Use a barbell or dumbbells to perform bench presses. Do 4 sets of 8 reps.
● Barbell Bicep Curls: Stand with a barbell, palms facing up, and curl the bar towards your
shoulders. Aim for 4 sets of 10 reps.
● Dumbbell Rows: Place one knee on a bench, lean forward, and row a dumbbell towards
your chest. Do 4 sets of 10 reps on each arm.
● Push-ups (with variations): Perform 4 sets of 12 regular push-ups or modify with knee
push-ups as needed.
● Lat Pulldowns: Use a cable machine or resistance band to perform lat pulldowns. Do 4
sets of 10 reps.
● Dips: Use parallel bars or dip bars to perform dips. Aim for 4 sets of 10 reps.
● Seated Shoulder Press: Sit on a bench with back support, hold dumbbells at shoulder
height, and press them overhead. Do 4 sets of 8 reps.
Cooldown and Stretching (10 minutes):
● Shoulder stretches: Hold each stretch for 20-30 seconds on each side.
● Triceps stretches: Hold each stretch for 20-30 seconds on each side.
● Chest opener stretch: Hold for 30 seconds.
● Upper back stretch: Hold for 30 seconds.
Day 4 (Zone 2 Cardio and Stability Training):
●
Zone 2 cardio (45 minutes):
● Choose your preferred cardio activity, such as jogging, cycling, swimming, or
rowing
● Maintain a heart rate within the Zone 2 range (60-70% of maximum heart rate)
Stability Training (60 minutes):
Plank Variations (15 minutes)
● Standard Plank: Hold the plank position with your forearms and toes, keeping
your body in a straight line.
● Side Plank: Stack your feet and forearm while lifting your hips off the ground,
engaging your core.
● Plank with Leg Lifts: In the standard plank position, lift one leg off the ground,
alternating sides.
● Plank Shoulder Taps: In the standard plank position, tap your left shoulder with
your right hand, and vice versa.
Balance Exercises (15 minutes)
● Single-Leg Balance: Stand on one leg, slightly bend the knee, and hold for 30
seconds on each leg.
● Single-Leg Deadlift: Hinge at the hips and lift one leg backward while lowering
the upper body, keeping the back straight.
● Bosu Ball Balance: Stand on a Bosu ball with one foot in the center, maintaining
balance for 30 seconds on each foot.
●
Stability Ball Knee Tucks: Place your feet on a stability ball and bring your knees
towards your chest, engaging your core.
Resistance Band Exercises (15 minutes)
● Standing Pallof Press: Attach a resistance band to a sturdy anchor, hold the
band with both hands, and press it away from your chest.
● Seated Rows: Sit on the floor with your legs extended, loop the resistance band
around your feet, and perform rows by pulling the band towards your torso.
● External Rotations: Stand with your arms tucked to your sides and elbows at a
90-degree angle, externally rotate your shoulders against the resistance band.
Stability Ball Exercises (15 minutes)
● Stability Ball Rollouts: Kneel in front of the ball and roll it forward while extending
your arms, engaging your core.
● Stability Ball Leg Curls: Lie on your back with your feet on the ball, lift your hips
off the ground, and curl the ball towards your glutes.
● Stability Ball Bridge: Place your feet on the ball and lift your hips into a bridge
position while maintaining stability.
Day 5 (Lower Body Strength Training and Stability Training):
●
●
●
Movement Prep (5-10 minutes):
● Jumping jacks
● Arm circles
● Leg swings (front to back and side to side)
● Hip circles
● High knees
● Butt kicks
Stability Training (10-15 minutes):
● Single-leg balance (3 sets of 30 seconds per leg)
● Plank shoulder taps (3 sets of 10 taps per arm)
● Bird-dog (3 sets of 10 reps per side)
● Stability ball knee tucks (3 sets of 12 reps)
● Side plank (3 sets of 30 seconds per side)
Lower Body Strength Training (60 minutes):
● Barbell Back Squats: Load a barbell on your shoulders and perform squats. Do 4
sets of 8 reps.
● Romanian Deadlifts: Hold a barbell or dumbbells in front of your thighs and hinge
at the hips, lowering the weight while keeping your back straight. Do 4 sets of 8
reps.
● Bulgarian Split Squats: Stand facing away from a bench with one foot elevated
behind you. Lower your body into a lunge position. Perform 4 sets of 10 reps per
leg.
● Dumbbell Sumo Squats: Hold a dumbbell with both hands and perform sumo
squats. Do 4 sets of 12 reps.
●
●
Calf Raises: Use a calf raise machine or hold dumbbells in your hands to perform
calf raises. Aim for 4 sets of 15 reps.
● Leg Press: Use a leg press machine or resistance bands to perform leg presses.
Do 4 sets of 10 reps.
Cool down and stretching (5-10 minutes):
● Quadriceps stretch: Hold each stretch for 20-30 seconds on each leg.
● Hamstring stretch: Hold each stretch for 20-30 seconds on each leg.
● Hip flexor stretch: Hold for 30 seconds on each side.
● Calf stretch: Hold for 30 seconds on each leg.
Day 6 (Zone 2 Cardio and Stability Training):
In the morning - Zone 2 cardio (45 minutes):
● Choose your preferred cardio activity, such as jogging, cycling, swimming, or rowing
● Maintain a heart rate within the Zone 2 range (60-70% of maximum heart rate)
In the afternoon - Upper Body Strength Training (60 minutes):
● Bench Press: Use a barbell or dumbbells to perform bench presses. Do 4 sets of 8 reps.
● Barbell Bicep Curls: Stand with a barbell, palms facing up, and curl the bar towards your
shoulders. Aim for 4 sets of 10 reps.
● Dumbbell Rows: Place one knee on a bench, lean forward, and row a dumbbell towards
your chest. Do 4 sets of 10 reps on each arm.
● Push-ups (with variations): Perform 4 sets of 12 regular push-ups or modify with knee
push-ups as needed.
● Lat Pulldowns: Use a cable machine or resistance band to perform lat pulldowns. Do 4
sets of 10 reps.
● Dips: Use parallel bars or dip bars to perform dips. Aim for 4 sets of 10 reps.
● Seated Shoulder Press: Sit on a bench with back support, hold dumbbells at shoulder
height, and press them overhead. Do 4 sets of 8 reps.
Cooldown and Stretching (10 minutes):
● Shoulder stretches: Hold each stretch for 20-30 seconds on each side.
● Triceps stretches: Hold each stretch for 20-30 seconds on each side.
● Chest opener stretch: Hold for 30 seconds.
● Upper back stretch: Hold for 30 seconds.
Day 7 (Zone 2 Cardio and V02 Max Workout):
Zone 2 cardio (45 minutes):
● Choose your preferred cardio activity, such as jogging, cycling, swimming, or rowing
● Maintain a heart rate within the Zone 2 range (60-70% of maximum heart rate)
Main Workout: The main workout involves high-intensity intervals of all-out sprints, followed by
brief recovery periods. Perform each sprint at maximum effort.
Interval 1 - All-Out Sprint: Sprint at maximum effort for 1 minute (or until you reach your
maximum exertion level).
● Recovery: Walk or slow jog for 2 minutes.
Interval 2 - All-Out Sprint: Sprint at maximum effort for 2 minutes (or until you reach your
maximum exertion level).
● Recovery: Slow jog or walk for 2 minutes.
Interval 3 - All-Out Sprint - Speed Intervals: Find a flat stretch of ground. Alternate
between 30 seconds of all-out sprinting and 30 seconds of walking or slow jogging.
Repeat this cycle for 5 minutes.
Interval 4 - All-Out Sprint - Endurance Run: Run at a challenging pace (a pace you can
sustain for a longer duration) for 5 minutes.
Cool-down (5-10 minutes): Gradually lower your heart rate by walking or slow jogging. Finish
with static stretches for your calves, quadriceps, hamstrings, hip flexors, and glutes.
●
●
●
●
Quadriceps stretch: Hold each stretch for 20-30 seconds on each leg.
Hamstring stretch: Hold each stretch for 20-30 seconds on each leg.
Hip flexor stretch: Hold for 30 seconds on each side.
Calf stretch: Hold for 30 seconds on each leg.
Week 2:
Day 1 (Lower Body Strength Training and Stability Training):
●
●
●
Movement Prep (5-10 minutes):
● Jumping jacks
● Arm circles
● Leg swings (front to back and side to side)
● Hip circles
● High knees
● Butt kicks
Stability Training (10-15 minutes):
● Single-leg balance (3 sets of 30 seconds per leg)
● Plank shoulder taps (3 sets of 10 taps per arm)
● Bird-dog (3 sets of 10 reps per side)
● Stability ball knee tucks (3 sets of 12 reps)
● Side plank (3 sets of 30 seconds per side)
Lower Body Strength Training (60 minutes):
● Barbell Back Squats: Load a barbell on your shoulders and perform squats. Do 4
sets of 8 reps.
●
●
Romanian Deadlifts: Hold a barbell or dumbbells in front of your thighs and hinge
at the hips, lowering the weight while keeping your back straight. Do 4 sets of 8
reps.
● Bulgarian Split Squats: Stand facing away from a bench with one foot elevated
behind you. Lower your body into a lunge position. Perform 4 sets of 10 reps per
leg.
● Dumbbell Sumo Squats: Hold a dumbbell with both hands and perform sumo
squats. Do 4 sets of 12 reps.
● Calf Raises: Use a calf raise machine or hold dumbbells in your hands to perform
calf raises. Aim for 4 sets of 15 reps.
● Leg Press: Use a leg press machine or resistance bands to perform leg presses.
Do 4 sets of 10 reps.
Cool down and stretching (5-10 minutes):
● Quadriceps stretch: Hold each stretch for 20-30 seconds on each leg.
● Hamstring stretch: Hold each stretch for 20-30 seconds on each leg.
● Hip flexor stretch: Hold for 30 seconds on each side.
● Calf stretch: Hold for 30 seconds on each leg.
Day 2 (Zone 2 Cardio and Stability Training):
●
Zone 2 cardio (45 minutes):
● Choose your preferred cardio activity, such as jogging, cycling, swimming, or
rowing
● Maintain a heart rate within the Zone 2 range (60-70% of maximum heart rate)
Stability Training (60 minutes):
Plank Variations (15 minutes)
● Standard Plank: Hold the plank position with your forearms and toes, keeping
your body in a straight line.
● Side Plank: Stack your feet and forearm while lifting your hips off the ground,
engaging your core.
● Plank with Leg Lifts: In the standard plank position, lift one leg off the ground,
alternating sides.
● Plank Shoulder Taps: In the standard plank position, tap your left shoulder with
your right hand, and vice versa.
Balance Exercises (15 minutes)
● Single-Leg Balance: Stand on one leg, slightly bend the knee, and hold for 30
seconds on each leg.
● Single-Leg Deadlift: Hinge at the hips and lift one leg backward while lowering
the upper body, keeping the back straight.
● Bosu Ball Balance: Stand on a Bosu ball with one foot in the center, maintaining
balance for 30 seconds on each foot.
● Stability Ball Knee Tucks: Place your feet on a stability ball and bring your knees
towards your chest, engaging your core.
Resistance Band Exercises (15 minutes)
●
Standing Pallof Press: Attach a resistance band to a sturdy anchor, hold the
band with both hands, and press it away from your chest.
● Seated Rows: Sit on the floor with your legs extended, loop the resistance band
around your feet, and perform rows by pulling the band towards your torso.
● External Rotations: Stand with your arms tucked to your sides and elbows at a
90-degree angle, externally rotate your shoulders against the resistance band.
Stability Ball Exercises (15 minutes)
● Stability Ball Rollouts: Kneel in front of the ball and roll it forward while extending
your arms, engaging your core.
● Stability Ball Leg Curls: Lie on your back with your feet on the ball, lift your hips
off the ground, and curl the ball towards your glutes.
● Stability Ball Bridge: Place your feet on the ball and lift your hips into a bridge
position while maintaining stability.
Day 3 (Upper Body Strength Training and Stability Training):
Warm-up (10 minutes):
● Arm circles: 1 minute of forward circles, 1 minute of backward circles
● Shoulder rolls: 1 minute of forward rolls, 1 minute of backward rolls
● Wrist rotations: 1 minute of clockwise rotations, 1 minute of counterclockwise rotations
● Cat-Cow stretch: 1 minute (10 seconds each)
Stability Training (20 minutes):
● Plank with Arm Raises: Start in a plank position on your forearms. Lift one arm off the
ground and extend it forward, then return to the plank position. Alternate arms for 1
minute.
● Bosu Ball Push-ups: Place your hands on a Bosu ball (flat side down) and perform pushups while maintaining stability. Perform 3 sets of 10 reps.
● Single-Arm Dumbbell Shoulder Press (Seated or Standing): Hold a dumbbell in one
hand and perform shoulder presses. Do 3 sets of 10 reps on each arm.
● TRX Rows: Use TRX straps or a suspension trainer to perform rows. Aim for 3 sets of 12
reps.
● Stability Ball Chest Flyes: Lie on a stability ball with a dumbbell in each hand. Perform
chest flyes while maintaining stability. Do 3 sets of 12 reps.
Upper Body Strength Training (60 minutes):
● Bench Press: Use a barbell or dumbbells to perform bench presses. Do 4 sets of 8 reps.
● Barbell Bicep Curls: Stand with a barbell, palms facing up, and curl the bar towards your
shoulders. Aim for 4 sets of 10 reps.
● Dumbbell Rows: Place one knee on a bench, lean forward, and row a dumbbell towards
your chest. Do 4 sets of 10 reps on each arm.
● Push-ups (with variations): Perform 4 sets of 12 regular push-ups or modify with knee
push-ups as needed.
● Lat Pulldowns: Use a cable machine or resistance band to perform lat pulldowns. Do 4
sets of 10 reps.
● Dips: Use parallel bars or dip bars to perform dips. Aim for 4 sets of 10 reps.
●
Seated Shoulder Press: Sit on a bench with back support, hold dumbbells at shoulder
height, and press them overhead. Do 4 sets of 8 reps.
Cooldown and Stretching (10 minutes):
● Shoulder stretches: Hold each stretch for 20-30 seconds on each side.
● Triceps stretches: Hold each stretch for 20-30 seconds on each side.
● Chest opener stretch: Hold for 30 seconds.
● Upper back stretch: Hold for 30 seconds.
Day 4 (Zone 2 Cardio and Stability Training):
●
Zone 2 cardio (45 minutes):
● Choose your preferred cardio activity, such as jogging, cycling, swimming, or
rowing
● Maintain a heart rate within the Zone 2 range (60-70% of maximum heart rate)
Stability Training (60 minutes):
Plank Variations (15 minutes)
● Standard Plank: Hold the plank position with your forearms and toes, keeping
your body in a straight line.
● Side Plank: Stack your feet and forearm while lifting your hips off the ground,
engaging your core.
● Plank with Leg Lifts: In the standard plank position, lift one leg off the ground,
alternating sides.
● Plank Shoulder Taps: In the standard plank position, tap your left shoulder with
your right hand, and vice versa.
Balance Exercises (15 minutes)
● Single-Leg Balance: Stand on one leg, slightly bend the knee, and hold for 30
seconds on each leg.
● Single-Leg Deadlift: Hinge at the hips and lift one leg backward while lowering
the upper body, keeping the back straight.
● Bosu Ball Balance: Stand on a Bosu ball with one foot in the center, maintaining
balance for 30 seconds on each foot.
● Stability Ball Knee Tucks: Place your feet on a stability ball and bring your knees
towards your chest, engaging your core.
Resistance Band Exercises (15 minutes)
● Standing Pallof Press: Attach a resistance band to a sturdy anchor, hold the
band with both hands, and press it away from your chest.
● Seated Rows: Sit on the floor with your legs extended, loop the resistance band
around your feet, and perform rows by pulling the band towards your torso.
● External Rotations: Stand with your arms tucked to your sides and elbows at a
90-degree angle, externally rotate your shoulders against the resistance band.
Stability Ball Exercises (15 minutes)
● Stability Ball Rollouts: Kneel in front of the ball and roll it forward while extending
your arms, engaging your core.
● Stability Ball Leg Curls: Lie on your back with your feet on the ball, lift your hips
off the ground, and curl the ball towards your glutes.
●
Stability Ball Bridge: Place your feet on the ball and lift your hips into a bridge
position while maintaining stability.
Day 5 (Lower Body Strength Training and Stability Training):
●
●
●
●
Movement Prep (5-10 minutes):
● Jumping jacks
● Arm circles
● Leg swings (front to back and side to side)
● Hip circles
● High knees
● Butt kicks
Stability Training (10-15 minutes):
● Single-leg balance (3 sets of 30 seconds per leg)
● Plank shoulder taps (3 sets of 10 taps per arm)
● Bird-dog (3 sets of 10 reps per side)
● Stability ball knee tucks (3 sets of 12 reps)
● Side plank (3 sets of 30 seconds per side)
Lower Body Strength Training (60 minutes):
● Barbell Back Squats: Load a barbell on your shoulders and perform squats. Do 4
sets of 8 reps.
● Romanian Deadlifts: Hold a barbell or dumbbells in front of your thighs and hinge
at the hips, lowering the weight while keeping your back straight. Do 4 sets of 8
reps.
● Bulgarian Split Squats: Stand facing away from a bench with one foot elevated
behind you. Lower your body into a lunge position. Perform 4 sets of 10 reps per
leg.
● Dumbbell Sumo Squats: Hold a dumbbell with both hands and perform sumo
squats. Do 4 sets of 12 reps.
● Calf Raises: Use a calf raise machine or hold dumbbells in your hands to perform
calf raises. Aim for 4 sets of 15 reps.
● Leg Press: Use a leg press machine or resistance bands to perform leg presses.
Do 4 sets of 10 reps.
Cool down and stretching (5-10 minutes):
● Quadriceps stretch: Hold each stretch for 20-30 seconds on each leg.
● Hamstring stretch: Hold each stretch for 20-30 seconds on each leg.
● Hip flexor stretch: Hold for 30 seconds on each side.
● Calf stretch: Hold for 30 seconds on each leg.
Day 6 (Zone 2 Cardio and Stability Training):
In the morning - Zone 2 cardio (45 minutes):
● Choose your preferred cardio activity, such as jogging, cycling, swimming, or rowing
● Maintain a heart rate within the Zone 2 range (60-70% of maximum heart rate)
In the afternoon - Upper Body Strength Training (60 minutes):
● Bench Press: Use a barbell or dumbbells to perform bench presses. Do 4 sets of 8 reps.
● Barbell Bicep Curls: Stand with a barbell, palms facing up, and curl the bar towards your
shoulders. Aim for 4 sets of 10 reps.
● Dumbbell Rows: Place one knee on a bench, lean forward, and row a dumbbell towards
your chest. Do 4 sets of 10 reps on each arm.
● Push-ups (with variations): Perform 4 sets of 12 regular push-ups or modify with knee
push-ups as needed.
● Lat Pulldowns: Use a cable machine or resistance band to perform lat pulldowns. Do 4
sets of 10 reps.
● Dips: Use parallel bars or dip bars to perform dips. Aim for 4 sets of 10 reps.
● Seated Shoulder Press: Sit on a bench with back support, hold dumbbells at shoulder
height, and press them overhead. Do 4 sets of 8 reps.
Cooldown and Stretching (10 minutes):
● Shoulder stretches: Hold each stretch for 20-30 seconds on each side.
● Triceps stretches: Hold each stretch for 20-30 seconds on each side.
● Chest opener stretch: Hold for 30 seconds.
● Upper back stretch: Hold for 30 seconds.
Day 7 (Zone 2 Cardio and V02 Max Workout):
Zone 2 cardio (45 minutes):
● Choose your preferred cardio activity, such as jogging, cycling, swimming, or rowing
● Maintain a heart rate within the Zone 2 range (60-70% of maximum heart rate)
Main Workout: The main workout involves high-intensity intervals of all-out sprints, followed by
brief recovery periods. Perform each sprint at maximum effort.
Interval 1 - All-Out Sprint: Sprint at maximum effort for 1 minute (or until you reach your
maximum exertion level).
● Recovery: Walk or slow jog for 2 minutes.
Interval 2 - All-Out Sprint: Sprint at maximum effort for 2 minutes (or until you reach your
maximum exertion level).
● Recovery: Slow jog or walk for 2 minutes.
Interval 3 - All-Out Sprint - Speed Intervals: Find a flat stretch of ground. Alternate
between 30 seconds of all-out sprinting and 30 seconds of walking or slow jogging.
Repeat this cycle for 5 minutes.
Interval 4 - All-Out Sprint - Endurance Run: Run at a challenging pace (a pace you can
sustain for a longer duration) for 5 minutes.
Cool-down (5-10 minutes): Gradually lower your heart rate by walking or slow jogging. Finish
with static stretches for your calves, quadriceps, hamstrings, hip flexors, and glutes.
●
●
●
●
Quadriceps stretch: Hold each stretch for 20-30 seconds on each leg.
Hamstring stretch: Hold each stretch for 20-30 seconds on each leg.
Hip flexor stretch: Hold for 30 seconds on each side.
Calf stretch: Hold for 30 seconds on each leg.
Week 3:
Day 1 (Lower Body Strength Training and Stability Training): Movement
Prep (5-10 minutes)
● Jumping jacks
● Arm circles
● Leg swings (front to back and side to side)
● Hip circles
● High knees
● Butt kicks
Stability Training (10-15 minutes)
● Single-leg balance (3 sets of 30 seconds per leg)
● Plank shoulder taps (3 sets of 10 taps per arm)
● Bird-dog (3 sets of 10 reps per side)
● Stability ball knee tucks (3 sets of 12 reps)
● Side plank (3 sets of 30 seconds per side)
Lower Body Strength Training (60 minutes)
● Barbell Back Squats: Load a barbell on your shoulders and perform squats. Do 4 sets of
8 reps. (Increase the weight compared to Week 1 and 2)
● Romanian Deadlifts: Hold a barbell or dumbbells in front of your thighs and hinge at the
hips, lowering the weight while keeping your back straight. Do 4 sets of 8 reps. (Increase
the weight compared to Week 1 and 2)
● Walking Lunges: Perform walking lunges across the gym or a designated space. Do 4
sets of 20 steps (10 steps per leg). (Add more steps compared to Week 1 and 2)
● Dumbbell Step-Ups: Use a bench or box and step up with one leg at a time, alternating
legs. Do 4 sets of 10 reps per leg. (Increase the weight or height compared to Week 1
and 2)
● Calf Raises: Use a calf raise machine or hold dumbbells in your hands to perform calf
raises. Aim for 4 sets of 15 reps. (Similar to Week 1 and 2)
● Leg Press: Use a leg press machine or resistance bands to perform leg presses. Do 4
sets of 10 reps. (Similar to Week 1 and 2)
Cool down and stretching (5-10 minutes)
● Quadriceps stretch: Hold each stretch for 20-30 seconds on each leg.
● Hamstring stretch: Hold each stretch for 20-30 seconds on each leg.
●
●
Hip flexor stretch: Hold for 30 seconds on each side.
Calf stretch: Hold for 30 seconds on each leg.
Day 2 (Zone 2 Cardio and Stability Training): Zone 2 Cardio (45 minutes)
● Choose your preferred cardio activity, such as jogging, cycling, swimming, or rowing.
● Maintain a heart rate within the Zone 2 range (60-70% of maximum heart rate).
Stability Training (60 minutes)
● Plank Variations (15 minutes)
● Standard Plank: Hold the plank position with your forearms and toes, keeping
your body in a straight line.
● Side Plank: Stack your feet and forearm while lifting your hips off the ground,
engaging your core.
● Plank with Leg Lifts: In the standard plank position, lift one leg off the ground,
alternating sides.
● Plank Shoulder Taps: In the standard plank position, tap your left shoulder with
your right hand, and vice versa.
● Balance Exercises (15 minutes)
● Single-Leg Balance: Stand on one leg, slightly bend the knee, and hold for 30
seconds on each leg.
● Single-Leg Deadlift: Hinge at the hips and lift one leg backward while lowering
the upper body, keeping the back straight.
● Bosu Ball Balance: Stand on a Bosu ball with one foot in the center, maintaining
balance for 30 seconds on each foot.
● Stability Ball Knee Tucks: Place your feet on a stability ball and bring your knees
towards your chest, engaging your core.
● Resistance Band Exercises (15 minutes)
● Standing Pallof Press: Attach a resistance band to a sturdy anchor, hold the
band with both hands, and press it away from your chest.
● Seated Rows: Sit on the floor with your legs extended, loop the resistance band
around your feet, and perform rows by pulling the band towards your torso.
● External Rotations: Stand with your arms tucked to your sides and elbows at a
90-degree angle, externally rotate your shoulders against the resistance band.
● Stability Ball Exercises (15 minutes)
● Stability Ball Rollouts: Kneel in front of the ball and roll it forward while extending
your arms, engaging your core.
● Stability Ball Leg Curls: Lie on your back with your feet on the ball, lift your hips
off the ground, and curl the ball towards your glutes.
● Stability Ball Bridge: Place your feet on the ball and lift your hips into a bridge
position while maintaining stability.
Day 3 (Upper Body Strength Training and Stability Training): Warm-up (10
minutes)
● Arm circles: 1 minute of forward circles, 1 minute of backward circles
● Shoulder rolls: 1 minute of forward rolls, 1 minute of backward rolls
● Wrist rotations: 1 minute of clockwise rotations, 1 minute of counterclockwise rotations
● Cat-Cow stretch: 1 minute (10 seconds each)
Stability Training (20 minutes)
● Plank with Arm Raises: Start in a plank position on your forearms. Lift one arm off the
ground and extend it forward, then return to the plank position. Alternate arms for 1
minute.
● Bosu Ball Push-ups: Place your hands on a Bosu ball (flat side down) and perform pushups while maintaining stability. Perform 3 sets of 10 reps.
● Single-Arm Dumbbell Shoulder Press (Seated or Standing): Hold a dumbbell in one
hand and perform shoulder presses. Do 3 sets of 10 reps on each arm.
● TRX Rows: Use TRX straps or a suspension trainer to perform rows. Aim for 3 sets of 12
reps.
● Stability Ball Chest Flyes: Lie on a stability ball with a dumbbell in each hand. Perform
chest flyes while maintaining stability. Do 3 sets of 12 reps.
Upper Body Strength Training (60 minutes)
● Bench Press: Use a barbell or dumbbells to perform bench presses. Do 4 sets of 8 reps.
● Barbell Bicep Curls: Stand with a barbell, palms facing up, and curl the bar towards your
shoulders. Aim for 4 sets of 10 reps.
● Dumbbell Rows: Place one knee on a bench, lean forward, and row a dumbbell towards
your chest. Do 4 sets of 10 reps on each arm.
● Push-ups (with variations): Perform 4 sets of 12 regular push-ups or modify with knee
push-ups as needed.
● Lat Pulldowns: Use a cable machine or resistance band to perform lat pulldowns. Do 4
sets of 10 reps.
● Dips: Use parallel bars or dip bars to perform dips. Aim for 4 sets of 10 reps.
● Seated Shoulder Press: Sit on a bench with back support, hold dumbbells at shoulder
height, and press them overhead. Do 4 sets of 8 reps.
Cooldown and Stretching (10 minutes)
● Shoulder stretches: Hold each stretch for 20-30 seconds on each side.
● Triceps stretches: Hold each stretch for 20-30 seconds on each side.
● Chest opener stretch: Hold for 30 seconds.
● Upper back stretch: Hold for 30 seconds.
Day 4 (Zone 2 Cardio and Stability Training): Zone 2 Cardio (45 minutes)
● Choose your preferred cardio activity, such as jogging, cycling, swimming, or rowing.
● Maintain a heart rate within the Zone 2 range (60-70% of maximum heart rate).
Stability Training (60 minutes)
● Plank Variations (15 minutes)
●
●
●
●
Standard Plank: Hold the plank position with your forearms and toes, keeping
your body in a straight line.
● Side Plank: Stack your feet and forearm while lifting your hips off the ground,
engaging your core.
● Plank with Leg Lifts: In the standard plank position, lift one leg off the ground,
alternating sides.
● Plank Shoulder Taps: In the standard plank position, tap your left shoulder with
your right hand, and vice versa.
Balance Exercises (15 minutes)
● Single-Leg Balance: Stand on one leg, slightly bend the knee, and hold for 30
seconds on each leg.
● Single-Leg Deadlift: Hinge at the hips and lift one leg backward while lowering
the upper body, keeping the back straight.
● Bosu Ball Balance: Stand on a Bosu ball with one foot in the center, maintaining
balance for 30 seconds on each foot.
● Stability Ball Knee Tucks: Place your feet on a stability ball and bring your knees
towards your chest, engaging your core.
Resistance Band Exercises (15 minutes)
● Standing Pallof Press: Attach a resistance band to a sturdy anchor, hold the
band with both hands, and press it away from your chest.
● Seated Rows: Sit on the floor with your legs extended, loop the resistance band
around your feet, and perform rows by pulling the band towards your torso.
● External Rotations: Stand with your arms tucked to your sides and elbows at a
90-degree angle, externally rotate your shoulders against the resistance band.
Stability Ball Exercises (15 minutes)
● Stability Ball Rollouts: Kneel in front of the ball and roll it forward while extending
your arms, engaging your core.
● Stability Ball Leg Curls: Lie on your back with your feet on the ball, lift your hips
off the ground, and curl the ball towards your glutes.
● Stability Ball Bridge: Place your feet on the ball and lift your hips into a bridge
position while maintaining stability.
Day 5 (Lower Body Strength Training and Stability Training): Movement
Prep (5-10 minutes)
● Jumping jacks
● Arm circles
● Leg swings (front to back and side to side)
● Hip circles
● High knees
● Butt kicks
Stability Training (10-15 minutes)
● Single-leg balance (3 sets of 30 seconds per leg)
● Plank shoulder taps (3 sets of 10 taps per arm)
● Bird-dog (3 sets of 10 reps per side)
● Stability ball knee tucks (3 sets of 12 reps)
● Side plank (3 sets of 30 seconds per side)
Lower Body Strength Training (60 minutes)
● Barbell Back Squats: Load a barbell on your shoulders and perform squats. Do 4 sets of
8 reps.
● Romanian Deadlifts: Hold a barbell or dumbbells in front of your thighs and hinge at the
hips, lowering the weight while keeping your back straight. Do 4 sets of 8 reps.
● Bulgarian Split Squats: Stand facing away from a bench with one foot elevated behind
you. Lower your body into a lunge position. Perform 4 sets of 10 reps per leg.
● Dumbbell Sumo Squats: Hold a dumbbell with both hands and perform sumo squats. Do
4 sets of 12 reps.
● Calf Raises: Use a calf raise machine or hold dumbbells in your hands to perform calf
raises. Aim for 4 sets of 15 reps.
● Leg Press: Use a leg press machine or resistance bands to perform leg presses. Do 4
sets of 10 reps.
Cool down and stretching (5-10 minutes)
● Quadriceps stretch: Hold each stretch for 20-30 seconds on each leg.
● Hamstring stretch: Hold each stretch for 20-30 seconds on each leg.
● Hip flexor stretch: Hold for 30 seconds on each side.
● Calf stretch: Hold for 30 seconds on each leg.
Day 6 (Zone 2 Cardio and Stability Training): Zone 2 Cardio (45 minutes)
● Choose your preferred cardio activity, such as jogging, cycling, swimming, or rowing.
● Maintain a heart rate within the Zone 2 range (60-70% of maximum heart rate).
Stability Training (60 minutes)
● Plank Variations (15 minutes)
● Standard Plank: Hold the plank position with your forearms and toes, keeping
your body in a straight line.
● Side Plank: Stack your feet and forearm while lifting your hips off the ground,
engaging your core.
● Plank with Leg Lifts: In the standard plank position, lift one leg off the ground,
alternating sides.
● Plank Shoulder Taps: In the standard plank position, tap your left shoulder with
your right hand, and vice versa.
● Balance Exercises (15 minutes)
● Single-Leg Balance: Stand on one leg, slightly bend the knee, and hold for 30
seconds on each leg.
● Single-Leg Deadlift: Hinge at the hips and lift one leg backward while lowering
the upper body, keeping the back straight.
● Bosu Ball Balance: Stand on a Bosu ball with one foot in the center, maintaining
balance for 30 seconds on each foot.
●
●
●
Stability Ball Knee Tucks: Place your feet on a stability ball and bring your knees
towards your chest, engaging your core.
Resistance Band Exercises (15 minutes)
● Standing Pallof Press: Attach a resistance band to a sturdy anchor, hold the
band with both hands, and press it away from your chest.
● Seated Rows: Sit on the floor with your legs extended, loop the resistance band
around your feet, and perform rows by pulling the band towards your torso.
● External Rotations: Stand with your arms tucked to your sides and elbows at a
90-degree angle, externally rotate your shoulders against the resistance band.
Stability Ball Exercises (15 minutes)
● Stability Ball Rollouts: Kneel in front of the ball and roll it forward while extending
your arms, engaging your core.
● Stability Ball Leg Curls: Lie on your back with your feet on the ball, lift your hips
off the ground, and curl the ball towards your glutes.
● Stability Ball Bridge: Place your feet on the ball and lift your hips into a bridge
position while maintaining stability.
Day 7 (Zone 2 Cardio and V02 Max Workout):
Zone 2 cardio (45 minutes):
● Choose your preferred cardio activity, such as jogging, cycling, swimming, or rowing
● Maintain a heart rate within the Zone 2 range (60-70% of maximum heart rate)
Main Workout: The main workout involves high-intensity intervals of all-out sprints, followed by
brief recovery periods. Perform each sprint at maximum effort.
Interval 1 - All-Out Sprint: Sprint at maximum effort for 1 minute (or until you reach your
maximum exertion level).
● Recovery: Walk or slow jog for 2 minutes.
Interval 2 - All-Out Sprint: Sprint at maximum effort for 2 minutes (or until you reach your
maximum exertion level).
● Recovery: Slow jog or walk for 2 minutes.
Interval 3 - All-Out Sprint - Speed Intervals: Find a flat stretch of ground. Alternate
between 30 seconds of all-out sprinting and 30 seconds of walking or slow jogging.
Repeat this cycle for 5 minutes.
Interval 4 - All-Out Sprint - Endurance Run: Run at a challenging pace (a pace you can
sustain for a longer duration) for 5 minutes.
Cool-down (5-10 minutes): Gradually lower your heart rate by walking or slow jogging. Finish
with static stretches for your calves, quadriceps, hamstrings, hip flexors, and glutes.
●
●
●
●
Quadriceps stretch: Hold each stretch for 20-30 seconds on each leg.
Hamstring stretch: Hold each stretch for 20-30 seconds on each leg.
Hip flexor stretch: Hold for 30 seconds on each side.
Calf stretch: Hold for 30 seconds on each leg.
Week 4
Day 1 (Lower Body Strength Training and Stability Training): Movement
Prep (5-10 minutes)
● Jumping jacks
● Arm circles
● Leg swings (front to back and side to side)
● Hip circles
● High knees
● Butt kicks
Stability Training (10-15 minutes)
● Single-leg balance (3 sets of 30 seconds per leg)
● Plank shoulder taps (3 sets of 10 taps per arm)
● Bird-dog (3 sets of 10 reps per side)
● Stability ball knee tucks (3 sets of 12 reps)
● Side plank (3 sets of 30 seconds per side)
Lower Body Strength Training (60 minutes)
● Barbell Back Squats: Load a barbell on your shoulders and perform squats. Do 4 sets of
8 reps.
● Romanian Deadlifts: Hold a barbell or dumbbells in front of your thighs and hinge at the
hips, lowering the weight while keeping your back straight. Do 4 sets of 8 reps.
● Bulgarian Split Squats: Stand facing away from a bench with one foot elevated behind
you. Lower your body into a lunge position. Perform 4 sets of 10 reps per leg.
● Dumbbell Sumo Squats: Hold a dumbbell with both hands and perform sumo squats. Do
4 sets of 12 reps.
● Calf Raises: Use a calf raise machine or hold dumbbells in your hands to perform calf
raises. Aim for 4 sets of 15 reps.
● Leg Press: Use a leg press machine or resistance bands to perform leg presses. Do 4
sets of 10 reps.
Cool down and stretching (5-10 minutes)
● Quadriceps stretch: Hold each stretch for 20-30 seconds on each leg.
● Hamstring stretch: Hold each stretch for 20-30 seconds on each leg.
● Hip flexor stretch: Hold for 30 seconds on each side.
● Calf stretch: Hold for 30 seconds on each leg.
Day 2 (Zone 2 Cardio and Stability Training): Zone 2 Cardio (45 minutes)
● Choose your preferred cardio activity, such as jogging, cycling, swimming, or rowing.
● Maintain a heart rate within the Zone 2 range (60-70% of maximum heart rate).
Stability Training (60 minutes)
● Plank Variations (15 minutes)
● Standard Plank: Hold the plank position with your forearms and toes, keeping
your body in a straight line.
● Side Plank: Stack your feet and forearm while lifting your hips off the ground,
engaging your core.
● Plank with Leg Lifts: In the standard plank position, lift one leg off the ground,
alternating sides.
● Plank Shoulder Taps: In the standard plank position, tap your left shoulder with
your right hand, and vice versa.
● Balance Exercises (15 minutes)
● Single-Leg Balance: Stand on one leg, slightly bend the knee, and hold for 30
seconds on each leg.
● Single-Leg Deadlift: Hinge at the hips and lift one leg backward while lowering
the upper body, keeping the back straight.
● Bosu Ball Balance: Stand on a Bosu ball with one foot in the center, maintaining
balance for 30 seconds on each foot.
● Stability Ball Knee Tucks: Place your feet on a stability ball and bring your knees
towards your chest, engaging your core.
● Resistance Band Exercises (15 minutes)
● Standing Pallof Press: Attach a resistance band to a sturdy anchor, hold the
band with both hands, and press it away from your chest.
● Seated Rows: Sit on the floor with your legs extended, loop the resistance band
around your feet, and perform rows by pulling the band towards your torso.
● External Rotations: Stand with your arms tucked to your sides and elbows at a
90-degree angle, externally rotate your shoulders against the resistance band.
● Stability Ball Exercises (15 minutes)
● Stability Ball Rollouts: Kneel in front of the ball and roll it forward while extending
your arms, engaging your core.
● Stability Ball Leg Curls: Lie on your back with your feet on the ball, lift your hips
off the ground, and curl the ball towards your glutes.
● Stability Ball Bridge: Place your feet on the ball and lift your hips into a bridge
position while maintaining stability.
Day 3 (Upper Body Strength Training and Stability Training): Warm-up (10
minutes)
●
●
●
Arm circles: 1 minute of forward circles, 1 minute of backward circles
Shoulder rolls: 1 minute of forward rolls, 1 minute of backward rolls
Wrist rotations: 1 minute of clockwise rotations, 1 minute of counterclockwise rotations
● Cat-Cow stretch: 1 minute (10 seconds each)
Stability Training (20 minutes)
● Plank with Arm Raises: Start in a plank position on your forearms. Lift one arm off the
ground and extend it forward, then return to the plank position. Alternate arms for 1
minute.
● Bosu Ball Push-ups: Place your hands on a Bosu ball (flat side down) and perform pushups while maintaining stability. Perform 3 sets of 10 reps.
● Single-Arm Dumbbell Shoulder Press (Seated or Standing): Hold a dumbbell in one
hand and perform shoulder presses. Do 3 sets of 10 reps on each arm.
● TRX Rows: Use TRX straps or a suspension trainer to perform rows. Aim for 3 sets of 12
reps.
● Stability Ball Chest Flyes: Lie on a stability ball with a dumbbell in each hand. Perform
chest flyes while maintaining stability. Do 3 sets of 12 reps.
Upper Body Strength Training (60 minutes)
● Bench Press: Use a barbell or dumbbells to perform bench presses. Do 4 sets of 8 reps.
● Barbell Bicep Curls: Stand with a barbell, palms facing up, and curl the bar towards your
shoulders. Aim for 4 sets of 10 reps.
● Dumbbell Rows: Place one knee on a bench, lean forward, and row a dumbbell towards
your chest. Do 4 sets of 10 reps on each arm.
● Push-ups (with variations): Perform 4 sets of 12 regular push-ups or modify with knee
push-ups as needed.
● Lat Pulldowns: Use a cable machine or resistance band to perform lat pulldowns. Do 4
sets of 10 reps.
● Dips: Use parallel bars or dip bars to perform dips. Aim for 4 sets of 10 reps.
● Seated Shoulder Press: Sit on a bench with back support, hold dumbbells at shoulder
height, and press them overhead. Do 4 sets of 8 reps.
Cooldown and Stretching (10 minutes)
● Shoulder stretches: Hold each stretch for 20-30 seconds on each side.
● Triceps stretches: Hold each stretch for 20-30 seconds on each side.
● Chest opener stretch: Hold for 30 seconds.
● Upper back stretch: Hold for 30 seconds.
Day 4 (Zone 2 Cardio and Stability Training): Zone 2 Cardio (45 minutes)
● Choose your preferred cardio activity, such as jogging, cycling, swimming, or rowing.
● Maintain a heart rate within the Zone 2 range (60-70% of maximum heart rate).
Stability Training (60 minutes)
● Plank Variations (15 minutes)
● Standard Plank: Hold the plank position with your forearms and toes, keeping
your body in a straight line.
● Side Plank: Stack your feet and forearm while lifting your hips off the ground,
engaging your core.
● Plank with Leg Lifts: In the standard plank position, lift one leg off the ground,
alternating sides.
●
●
●
●
Plank Shoulder Taps: In the standard plank position, tap your left shoulder with
your right hand, and vice versa.
Balance Exercises (15 minutes)
● Single-Leg Balance: Stand on one leg, slightly bend the knee, and hold for 30
seconds on each leg.
● Single-Leg Deadlift: Hinge at the hips and lift one leg backward while lowering
the upper body, keeping the back straight.
● Bosu Ball Balance: Stand on a Bosu ball with one foot in the center, maintaining
balance for 30 seconds on each foot.
● Stability Ball Knee Tucks: Place your feet on a stability ball and bring your knees
towards your chest, engaging your core.
Resistance Band Exercises (15 minutes)
● Standing Pallof Press: Attach a resistance band to a sturdy anchor, hold the
band with both hands, and press it away from your chest.
● Seated Rows: Sit on the floor with your legs extended, loop the resistance band
around your feet, and perform rows by pulling the band towards your torso.
● External Rotations: Stand with your arms tucked to your sides and elbows at a
90-degree angle, externally rotate your shoulders against the resistance band.
Stability Ball Exercises (15 minutes)
● Stability Ball Rollouts: Kneel in front of the ball and roll it forward while extending
your arms, engaging your core.
● Stability Ball Leg Curls: Lie on your back with your feet on the ball, lift your hips
off the ground, and curl the ball towards your glutes.
● Stability Ball Bridge: Place your feet on the ball and lift your hips into a bridge
position while maintaining stability.
Day 5 (Lower Body Strength Training and Stability Training): Movement
Prep (5-10 minutes)
● Jumping jacks
● Arm circles
● Leg swings (front to back and side to side)
● Hip circles
● High knees
● Butt kicks
Stability Training (10-15 minutes)
● Single-leg balance (3 sets of 30 seconds per leg)
● Plank shoulder taps (3 sets of 10 taps per arm)
● Bird-dog (3 sets of 10 reps per side)
● Stability ball knee tucks (3 sets of 12 reps)
● Side plank (3 sets of 30 seconds per side)
Lower Body Strength Training (60 minutes)
●
Barbell Back Squats: Load a barbell on your shoulders and perform squats. Do 4 sets of
8 reps.
● Romanian Deadlifts: Hold a barbell or dumbbells in front of your thighs and hinge at the
hips, lowering the weight while keeping your back straight. Do 4 sets of 8 reps.
● Bulgarian Split Squats: Stand facing away from a bench with one foot elevated behind
you. Lower your body into a lunge position. Perform 4 sets of 10 reps per leg.
● Dumbbell Sumo Squats: Hold a dumbbell with both hands and perform sumo squats. Do
4 sets of 12 reps.
● Calf Raises: Use a calf raise machine or hold dumbbells in your hands to perform calf
raises. Aim for 4 sets of 15 reps.
● Leg Press: Use a leg press machine or resistance bands to perform leg presses. Do 4
sets of 10 reps.
Cool down and stretching (5-10 minutes)
● Quadriceps stretch: Hold each stretch for 20-30 seconds on each leg.
● Hamstring stretch: Hold each stretch for 20-30 seconds on each leg.
● Hip flexor stretch: Hold for 30 seconds on each side.
● Calf stretch: Hold for 30 seconds on each leg.
Day 6 (Zone 2 Cardio and Stability Training): Zone 2 Cardio (45 minutes)
● Choose your preferred cardio activity, such as jogging, cycling, swimming, or rowing.
● Maintain a heart rate within the Zone 2 range (60-70% of maximum heart rate).
Stability Training (60 minutes)
● Plank Variations (15 minutes)
● Standard Plank: Hold the plank position with your forearms and toes, keeping
your body in a straight line.
● Side Plank: Stack your feet and forearm while lifting your hips off the ground,
engaging your core.
● Plank with Leg Lifts: In the standard plank position, lift one leg off the ground,
alternating sides.
● Plank Shoulder Taps: In the standard plank position, tap your left shoulder with
your right hand, and vice versa.
● Balance Exercises (15 minutes)
● Single-Leg Balance: Stand on one leg, slightly bend the knee, and hold for 30
seconds on each leg.
● Single-Leg Deadlift: Hinge at the hips and lift one leg backward while lowering
the upper body, keeping the back straight.
● Bosu Ball Balance: Stand on a Bosu ball with one foot in the center, maintaining
balance for 30 seconds on each foot.
● Stability Ball Knee Tucks: Place your feet on a stability ball and bring your knees
towards your chest, engaging your core.
● Resistance Band Exercises (15 minutes)
● Standing Pallof Press: Attach a resistance band to a sturdy anchor, hold the
band with both hands, and press it away from your chest.
●
●
Seated Rows: Sit on the floor with your legs extended, loop the resistance band
around your feet, and perform rows by pulling the band towards your torso.
● External Rotations: Stand with your arms tucked to your sides and elbows at a
90-degree angle, externally rotate your shoulders against the resistance band.
Stability Ball Exercises (15 minutes)
● Stability Ball Rollouts: Kneel in front of the ball and roll it forward while extending
your arms, engaging your core.
● Stability Ball Leg Curls: Lie on your back with your feet on the ball, lift your hips
off the ground, and curl the ball towards your glutes.
● Stability Ball Bridge: Place your feet on the ball and lift your hips into a bridge
position while maintaining stability.
Day 7 (Zone 2 Cardio and V02 Max Workout):
Zone 2 cardio (45 minutes):
● Choose your preferred cardio activity, such as jogging, cycling, swimming, or rowing
● Maintain a heart rate within the Zone 2 range (60-70% of maximum heart rate)
Main Workout: The main workout involves high-intensity intervals of all-out sprints, followed by
brief recovery periods. Perform each sprint at maximum effort.
Interval 1 - All-Out Sprint: Sprint at maximum effort for 1 minute (or until you reach your
maximum exertion level).
● Recovery: Walk or slow jog for 2 minutes.
Interval 2 - All-Out Sprint: Sprint at maximum effort for 2 minutes (or until you reach your
maximum exertion level).
● Recovery: Slow jog or walk for 2 minutes.
Interval 3 - All-Out Sprint - Speed Intervals: Find a flat stretch of ground. Alternate
between 30 seconds of all-out sprinting and 30 seconds of walking or slow jogging.
Repeat this cycle for 5 minutes.
Interval 4 - All-Out Sprint - Endurance Run: Run at a challenging pace (a pace you can
sustain for a longer duration) for 5 minutes.
Cool-down (5-10 minutes): Gradually lower your heart rate by walking or slow jogging. Finish
with static stretches for your calves, quadriceps, hamstrings, hip flexors, and glutes.
●
●
●
●
Quadriceps stretch: Hold each stretch for 20-30 seconds on each leg.
Hamstring stretch: Hold each stretch for 20-30 seconds on each leg.
Hip flexor stretch: Hold for 30 seconds on each side.
Calf stretch: Hold for 30 seconds on each leg.