Quick Response Plans
QUICK RESPONSE PLANS
4-Week Weight-Loss Workout Plan for Beginners
Week 1: Building the Foundation
Day One: 30-minute Moderate Intensity Walking Workout
: Start with a brisk walk at home or outdoors.
Day Two: Total Body Strength Training
: Perform bodyweight exercises like squats (3x10), lunges(3x10), push-ups(3x10), and planks(3x30secs).
Day Three: Sprint Intervals
: Alternate 30 seconds of sprints with 1 minute of walking for 15 minutes.
Day Four: Full Body Toning
: Incorporate resistance bands or light dumbbells for exercises like bicep curls, shoulder presses, and leg lifts.
Day Five: Yoga Stretching and Relaxation
: Focus on flexibility and stress relief.
Day Six: Easy Cross-Training Workout
: Try cycling, swimming, or dancing.
Day Seven: Rest Day
: Allow your body to recover.
Weeks 2-4: Progression and Consistency
-Continue with the same daily themes, gradually increasing the intensity and duration of each workout.
-Add 5-10 minutes to your cardio sessions.
-Increase the number of sets and repetitions for strength training exercises.
-Stay consistent with your nutrition and hydration.
Remember, weight loss is an individual journey, and consistency is key. Listen to your body, stay hydrated, and enjoy the process! 🏋️♀️💪
12-Week Fat Loss Workout Plan for Intermediates
Workout Split: 4 Days Per Week
Day 1: Legs and Abs
1. Barbell Squats:
o Sets: 4
o Repetitions: 8-10
2. Leg Press:
o Sets: 3
o Repetitions: 10-12
3. Romanian Deadlifts:
o Sets: 3
o Repetitions: 10-12
4. Leg Extensions:
o Sets: 3
o Repetitions: 12-15
5. Calf Raises:
o Sets: 3
o Repetitions: 15-20
6. Hanging Leg Raises:
o Sets: 3
o Repetitions: 12-15
Day 2: Back and Biceps
1. Lat Pull-Down (D-Bar):
o Sets: 3
o Repetitions: 12, 10, 8
2. Seated Rowing (Rope Attachment):
o Sets: 3
o Repetitions: 12, 10, 8
3. Single-Arm Pull-Down:
o Sets: 3
o Repetitions: 12 (each arm)
4. Cable Rowing:
o Sets: 3
o Repetitions: 12
5. Hyperextensions:
o Sets: 3
o Repetitions: 10
6. Pull-Ups:
o Sets: 3
o Repetitions: 10
Day 3: Rest
Day 4: Chest and Triceps
1. Bench Press:
o Sets: 4
o Repetitions: 8-10
2. Incline Dumbbell Press:
o Sets: 3
o Repetitions: 10-12
3. Chest Flyes:
o Sets: 3
o Repetitions: 12-15
4. Tricep Dips:
o Sets: 3
o Repetitions: 10-12
5. Skull Crushers:
o Sets: 3
o Repetitions: 10-12
6. Tricep Pushdowns:
o Sets: 3
o Repetitions: 12-15
Day 5: Rest
Day 6: Shoulders and Abs
1. Overhead Press (Barbell or Dumbbell):
o Sets: 4
o Repetitions: 8-10
2. Lateral Raises:
o Sets: 3
o Repetitions: 12-15
3. Front Raises:
o Sets: 3
o Repetitions: 10-12
4. Planks:
o Sets: 3
o Duration: 30-60 seconds
5. Russian Twists:
o Sets: 3
o Repetitions: 20 (each side)
Remember to adjust the weights based on your comfort level and gradually increase as you progress. Stay consistent with your workouts and maintain a balanced diet. You’ve got this! 💪🔥
12-Week Advanced Fat Loss Workout Plan
Workout Split: 6 Days per Week
Day 1: Compound Strength and Cardio
Deadlifts:
Sets: 5
Repetitions: 5
2. Barbell Bench Press:
Sets: 4
Repetitions: 6
3. Weighted Squats
Sets: 5
Repetitions: 5
High-Intensity Interval Training (HIIT):
30 seconds of all-out effort (e.g., sprinting, cycling)
1 minute of active recovery (walking or slow cycling)
Repeat for 15-20 minutes
Day 2: Back and Biceps
1. Weighted Pull-Ups:
o Sets: 4
o Repetitions: 8
2. Single Arm Cable Rowing
Sets: 4
Repetitions: 12
3. Bent-Over Rows:
o Sets: 4
o Repetitions: 10
Lat-Pull Downs:
Sets: 4
Repetitions: 12
5. Barbell Bicep Curls:
o Sets: 3
o Repetitions: 12
Concentration Curls
Sets: 3
Repetitions: 12
Hammer Curls
Sets: 3
Repetitions: 12
Day 3: Rest
Day 4: Legs and Core
1. Front Squats:
o Sets: 4
o Repetitions: 8
Hip Thruster
Sets: 3
Repetitions: 12
3. Walking Lunges:
o Sets: 3
o Repetitions: 12 (each leg)
Leg Curls
Sets: 3
Repetitions: 12
5. Russian Twists (weighted):
o Sets: 6
o Repetitions: 20 (each side)
Planks
Sets: 4
Time: 1 min hold
Leg Raises
Sets: 6
Repetitions: 20
Day 5: Rest
Day 6: Shoulders and Triceps
1. Military Press (Barbell or Dumbbell):
o Sets: 4
o Repetitions: 12
2. Lateral Raises:
o Sets: 3
o Repetitions: 12
Rear Delt Fly
Sets: 3
Repetitions: 12
4. Tricep Pushdowns:
o Sets: 3
o Repetitions: 10
Rope Extensions
Sets: 3
Repetitions: 12
Pulley Push-Down
Sets: 3
Repetitions: 12
Day 7: Active Recovery
· Light walking, yoga, or stretching to aid recovery.
Nutrition Tips:
· Maintain a moderate calorie deficit.
· Prioritize whole foods, lean proteins, and healthy fats.
· Stay hydrated and get adequate rest.
Remember, consistency and intensity are crucial for advanced fat loss. Push yourself, but also listen to your body. You’ve got this! 💪🔥