🏋️‍♂️ Adult Fitness Training Plan (3–4 days/week)

🔹 Warm-up (5–10 minutes)

Light jogging or marching in place

Arm circles, leg swings

Dynamic stretches (hip openers, torso twists)

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🔹 Full-Body Strength & Fitness

Day A – Strength & Core

1. Squats – 3×12

2. Push-ups (or incline push-ups) – 3×10–12

3. Dumbbell or water-bottle Rows – 3×12 each side

4. Glute bridges – 3×15

5. Plank hold – 3×30–45 sec

Day B – Cardio & Endurance

1. Jumping jacks – 3×40 sec

2. Mountain climbers – 3×30 sec

3. Step-ups (on a chair/bench) – 3×12 each leg

4. Shadow boxing or fast punches – 3×45 sec

5. Side plank – 3×20 sec each side

Alternate Day A and Day B (3–4 sessions per week).

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🔹 Cool Down (5 minutes)

Light stretching: hamstrings, quads, chest, shoulders

Deep breathing for recovery

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📌 Tips

Start light, increase intensity gradually.

Stay consistent (3–4 days weekly).

Hydrate well & eat protein-rich meals.

Rest at least 1 day between hard sessions.

 

🏋️ Beginner Training Plan (Ladies & Men)

🔹 Day 1 – Full Body Strength

1. Warm-up – 5–7 min (walking, jogging in place, jumping jacks)

2. Squats – 3 sets × 12 reps

3. Push-ups (knee or full) – 3 × 10 reps

4. Glute Bridges – 3 × 12 reps

5. Plank – 3 × 20–30 sec

6. Stretch – 5 min

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🔹 Day 2 – Cardio & Core

1. Warm-up – 5 min

2. Jumping Jacks – 3 × 30 sec

3. High Knees – 3 × 20 sec

4. Mountain Climbers – 3 × 15 reps each side

5. Russian Twists – 3 × 20 reps

6. Stretch – 5 min

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🔹 Day 3 – Rest or Light Activity

Walk 20–30 min, yoga, or easy stretching.

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🔹 Day 4 – Upper Body Strength

1. Warm-up – 5 min

2. Wall Push-ups / Incline Push-ups – 3 × 12 reps

3. Chair Dips (for triceps) – 3 × 10 reps

4. Bicep Curls (with water bottles/dumbbells) – 3 × 12 reps

5. Shoulder Taps – 3 × 20 taps

6. Stretch – 5 min

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🔹 Day 5 – Lower Body Strength

1. Warm-up – 5 min

2. Lunges – 3 × 10 reps each leg

3. Step-ups (on a chair/bench) – 3 × 12 reps

4. Glute Kickbacks – 3 × 15 reps each leg

5. Calf Raises – 3 × 15 reps

6. Stretch – 5 min

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🔹 Day 6 – Cardio Mix

1. Warm-up – 5 min

2. Jog or brisk walk – 15–20 min

3. Burpees (optional) – 3 × 8 reps

4. Core work (plank, bicycle crunches) – 3 sets

5. Stretch – 5 min

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🔹 Day 7 – Rest / Recovery

Gentle stretching, yoga, or walking.

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⚡ Tips for Both Men & Women:

Train 3–5 days per week consistently.

Start light, then slowly increase reps or add weights.

Drink water and eat balanced meals (protein, veggies, healthy carbs).

Focus on form over speed.