Weight loss/workout program
12 Week Plan
DAY 1
Stretching (5-10 minutes)
Run 30 seconds, rest 30 seconds. Repeat 10 times
Light punching bag work (10 minutes)
Day 2
Stretching (5-10 minutes)
Upper body work out (20-25 minutes)
A1. Bench press (3 sets x 10-15 reps)
A2. Bend over rows (3 sets x 10-15 reps)
B1. Overhead press (3 sets x 8-12 reps)
B2. Upright rows (3 sets x 8-12 reps)
Day 3
Stretching (5-10 minutes)
Lower body work out (20-25 minutes)
A1. Leg curls (3 sets x 10-15 reps)
A2. Leg extensions (3 sets x 10-15 reps)
B1. Body Squat (no weight) (3 sets x 12-20 reps)
B2. One leg deadlift (no weight) (3 sets x 8-12 reps)
Day 4:
Stretching (5-10 minutes)
Abs (10-12 minutes)
Light punching bag work (10 minutes)
Day 5:
Stretching (5-10 minutes)
Run 30 seconds, rest 30 seconds. Repeat 10 times
Light punching bag work (10 minutes)
Day 6:
Stretching (5-10 minutes)
Total body work out (20-25 minutes)
A1. Lunges (2 sets x 6-8 reps) no weight
A2. Reverse lunge (2 sets x 6-8 reps) no weight
A3. Bulgarian Split squat (2 sets X 6-8 reps) no weight
B1. Push-ups (until failure) 3 sets
C1. Run (until failure) 3 sets
Day 7:
REST
References
Stretching: Each stretching routine can vary. Discover what works best for your body. It's crucial to ensure that all body parts are limber before engaging in a workout.
Running: While it's not necessary to sprint, aim to elevate your heart rate and maintain it throughout your run. Remember, when it says "rest for 30 seconds," you can simply walk for that duration.
Light punching bag work: Dedicate 10 minutes to fluid movements, bouncing on your toes, footwork, and improving balance and coordination. Focus on light jabs, straight punches, and easy combinations. No need for powerful punches. The key is to stay in constant motion.
Workout: The workouts are structured in supersets, alternating between exercises A1 and A2 until completing three sets, then moving on to exercises B. Rest for up to 30 seconds between sets if necessary. Use weights that feel comfortable for you; there's no need to strain yourself. Focus on slow repetitions with proper form, as that is what truly matters.
