Winter is the best season to start with the work out without exhausting.
Some people feel lazy to leave their quilts to exercise.
Before starting any new workout program, it’s essential to consult with a healthcare professional especially if you have any existing health conditions or concerns. Additionally consider hiring a certified fitness trainer to ensure that you’re performing exercises with proper form to prevent injuries.
Assuming you’re a beginner here’s a general 7-day resistance training plan that targets different muscle groups and includes both strength and conditioning exercises.
Remember to start with a warm-up before each session and cool down afterward.
Day 1: Full Body Workout
Squats: 3 sets x 10-12 reps
Push-ups (or modified push-ups): 3 sets x 10-12 reps
Bent-over Rows: 3 sets x 10-12 reps
Plank: 3 sets, hold for 30 seconds to 1 minute
Day 2: Rest or Light Cardio
Rest day or engage in light cardio activities such as walking, cycling, or swimming for 20-30 minutes.
Day 3: Lower Body Focus
Lunges: 3 sets x 12 reps (each leg)
Leg Press (using a machine or bodyweight): 3 sets x 12 reps
Hamstring Curls (using a machine or stability ball): 3 sets x 12 reps
Calf Raises: 3 sets x 15 reps
Day 4: Rest or Light Cardio
Another rest day or light cardio, similar to Day 2.
Day 5: Upper Body Focus
Bench Press (or chest press machine): 3 sets x 10-12 reps
Dumbbell Rows: 3 sets x 10-12 reps (each arm)
Overhead Shoulder Press: 3 sets x 10-12 reps
Triceps Dips (using parallel bars or a sturdy surface): 3 sets x 12 reps
Day 6: Cardio and Core
Include 30-40 minutes of cardiovascular exercise (running, cycling, or rowing) and add core exercises:
Bicycle Crunches: 3 sets x 15 reps (each side)
Russian Twists: 3 sets x 20 reps (10 each side)
Plank with Rotation: 3 sets x 15 reps (each side)
Day 7: Active Recovery or Rest
Engage in light activities such as walking, yoga or stretching to promote recovery. Alternatively take a complete rest day.
Remember to progress gradually listen to your body and adjust the intensity as needed.
As you become more comfortable with the routine you can gradually increase the weights and intensity of your workouts.
It’s essential to maintain a balanced diet and stay hydrated for optimal results and recovery.
Happy winters, lose fat and stay motivated!