Workout Schedule

Deadlifts

Sets: 4

Reps: 6-8

Calories Burned: 250

Step-by-step:

• Stand with your feet hip-width apart and a barbell on the floor in front of you.
• Bend at your hips and knees to lower your body and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
• Keep your back straight, chest up, and core engaged as you lift the bar by extending your hips and knees.
• Stand up straight with the barbell, then reverse the movement to lower the bar back to the floor.

Pull-ups or Lat Pulldowns

Sets: 3

Reps: 8-10

Calories Burned: 150

Step-by-step:

• For pull-ups, grip a pull-up bar with your hands slightly wider than shoulder-width apart, palms facing away from you.
• Hang from the bar with your arms fully extended, then pull your body up until your chin is above the bar.
• Lower yourself back down to the starting position in a controlled manner.
• For lat pulldowns, sit at a lat pulldown machine with your knees secured under the pads.
• Grip the bar with your hands wider than shoulder-width apart, palms facing away from you.
• Pull the bar down to your chest while keeping your back straight, then slowly return to the starting position.

Barbell Rows

Sets: 3

Reps: 8-10

Calories Burned: 150

Step-by-step:

• Stand with your feet hip-width apart and grip a barbell with an overhand grip, hands slightly wider than shoulder-width apart.
• Bend your knees slightly and hinge forward at your hips, keeping your back flat and chest up.
• Pull the barbell up towards your lower chest by driving your elbows back, squeezing your shoulder blades together at the top.
• Lower the barbell back down to the starting position in a controlled manner.

Dumbbell Bicep Curls

Sets: 3

Reps: 10-12

Calories Burned: 80

Step-by-step:

• Stand with a dumbbell in each hand, arms fully extended by your sides, palms facing forward.
• Keeping your upper arms stationary, curl the dumbbells upwards by bending your elbows until they reach shoulder level.
• Squeeze your biceps at the top of the movement, then slowly lower the dumbbells back to the starting position.

Hammer Curls

Sets: 3

Reps: 10-12

Calories Burned: 80

Step-by-step:

• Stand with a dumbbell in each hand, arms fully extended by your sides, palms facing inward.
• Keeping your upper arms stationary, curl the dumbbells upwards by bending your elbows until they reach shoulder level.
• Squeeze your biceps at the top of the movement, then slowly lower the dumbbells back to the starting position.

Squats

Sets: 4

Reps: 8-10

Calories Burned: 200

Step-by-step:

• Stand with your feet shoulder-width apart, toes slightly turned out.
• Keeping your chest up and back straight, lower your body by bending your knees and hips.
• Lower yourself until your thighs are parallel to the ground.
• Push through your heels to return to the starting position.

Romanian Deadlifts

Sets: 3

Reps: 10-12

Calories Burned: 150

Step-by-step:

• Stand with your feet hip-width apart, holding a barbell with an overhand grip in front of your thighs.
• Keep your knees slightly bent and your back straight as you hinge at the hips, lowering the barbell towards the ground.
• Lower the barbell until you feel a stretch in your hamstrings, then return to the starting position by extending your hips.

Leg Press

Sets: 3

Reps: 10-12

Calories Burned: 150

Step-by-step:

• Sit on the leg press machine with your back flat against the pad and your feet shoulder-width apart on the platform.
• Push the platform away from your body by extending your knees and hips until your legs are almost fully extended.
• Lower the platform under control until your knees are bent to about 90 degrees.
• Push the platform back up to the starting position.

Leg Curls

Sets: 3

Reps: 10-12

Calories Burned: 100

Step-by-step:

• Lie face down on a leg curl machine with your ankles hooked under the roller pad.
• Keep your torso flat on the bench and grip the handles for stability.
• Curl your legs up towards your glutes by bending your knees, then lower them back down under control.

Calf Raises

Sets: 3

Reps: 12-15

Calories Burned: 80

Step-by-step:

• Stand on a raised surface with the balls of your feet on the edge and your heels hanging off.
• Hold onto a support for balance if needed.
• Rise up onto your toes as high as possible, then lower your heels back down below the level of the platform.

Military Press

Sets: 4

Reps: 8-10

Calories Burned: 150

Step-by-step:

• Sit or stand with a barbell or dumbbells held at shoulder height.
• Press the weight overhead until your arms are fully extended.
• Lower the weight back down to shoulder height under control.

Lateral Raises

Sets: 3

Reps: 10-12

Calories Burned: 80

Step-by-step:

• Stand with dumbbells at your sides, palms facing in.
• Keeping your arms straight, raise the dumbbells out to the sides until they are at shoulder height.
• Lower the dumbbells back down slowly.

Front Raises

Sets: 3

Reps: 10-12

Calories Burned: 80

Step-by-step:

• Stand with dumbbells at your sides, palms facing your thighs.
• Keeping your arms straight, raise the dumbbells directly in front of you until they are at shoulder height.
• Lower the dumbbells back down slowly.

Russian Twists

Sets: 3

Reps: 15-20

Calories Burned: 100

Step-by-step:

• Sit on the floor with your knees bent and your feet lifted off the ground.
• Hold a weight or medicine ball with both hands in front of your chest.
• Twist your torso to the right, bringing the weight towards the ground outside your right hip.
• Return to the center, then twist to the left, bringing the weight towards the ground outside your left hip.

Plank

Hold for: 30-60 seconds

Calories Burned: 50

Step-by-step:

• Start in a push-up position with your hands directly under your shoulders.
• Engage your core and keep your body in a straight line from head to heels.
• Hold this position, focusing on keeping your abs tight and not letting your hips sag.
• Breathe deeply and evenly throughout the exercise.

Running

Duration: 30-45 minutes

Distance: 3-5 miles

Calories Burned: 300-500

Step-by-step:

• Start with a warm-up jog to prepare your muscles.
• Run at a steady pace for the desired duration or distance.
• Focus on maintaining good form and breathing rhythmically.
• Cool down with a light jog or walk to gradually lower your heart rate.

Cycling

Duration: 45-60 minutes

Distance: 10-20 miles

Calories Burned: 400-600

Step-by-step:

• Adjust the seat height and handlebar position to ensure proper alignment.
• Start pedaling at a moderate pace, gradually increasing your speed as you warm up.
• Maintain a steady cadence throughout the ride, focusing on proper breathing and form.
• Cool down with a slower pace towards the end of your ride.

Jump Rope

Duration: 20-30 minutes

Calories Burned: 200-300

Step-by-step:

• Hold the jump rope handles in each hand, with the rope behind you.
• Swing the rope over your head and jump over it with both feet as it comes towards the ground.
• Land softly on the balls of your feet and keep jumping continuously for the desired duration.
• Focus on maintaining a consistent rhythm and gradually increase your speed and intensity.

Bodyweight Squats

Sets: 3

Reps: 15-20

Calories Burned: 100

Step-by-step:

• Stand with your feet shoulder-width apart.
• Lower your body as if you were sitting back into a chair, keeping your chest up and knees behind your toes.
• Push through your heels to return to the starting position.

Push-ups

Sets: 3

Reps: 10-15

Calories Burned: 100

Step-by-step:

• Start in a plank position with your hands slightly wider than shoulder-width apart.
• Lower your body until your chest nearly touches the ground.
• Push through your palms to return to the starting position.

Bent-over Rows

Sets: 3

Reps: 10-12

Calories Burned: 100

Step-by-step:

• Hold a pair of dumbbells with an overhand grip, feet shoulder-width apart.
• Bend at your hips and knees, keeping your back flat and chest up.
• Row the dumbbells up towards your lower ribs by bending your elbows, squeezing your shoulder blades together.
• Lower the dumbbells back down with control.

Mountain Climbers

Sets: 3

Reps: 20-30 (10-15 per leg)

Calories Burned: 100

Step-by-step:

• Start in a plank position with your hands directly under your shoulders.
• Drive one knee towards your chest, then quickly switch legs, keeping your core engaged and hips level.
• Continue alternating legs as quickly as possible while maintaining good form.

Plank with Shoulder Taps

Hold for: 30-60 seconds

Calories Burned: 50

Step-by-step:

• Start in a plank position with your hands directly under your shoulders.
• Keeping your hips level, lift one hand off the ground and tap the opposite shoulder.
• Return the hand to the starting position and repeat with the other hand.
• Continue alternating sides while maintaining a strong plank position.