WomenFitness India

Three Week Workout to a Lean Foundation

By Praveen & Maheek Nair

February is the month when weight loss and fitness resolutions begin to die. February 7 is known as the “fitness cliff,” because that’s the day that most people just completely give up on their fitness resolutions. Workout need to be a consistant for success.

lean_foundation

Don’t Worry here we have for you a 3-week or 21 days workout program to a lean Foundation:

Each week, you’ll do 5 workouts (none of them last more than about half an hour!):

  • Two total-body toning routines
  • Two fat-blasting interval workouts
  • Two easy recovery sessions

Monday

Cardio- Swimming, Running, Jogging, Cycling- 30-45 min/4 day a week

Tuesday

  • Murph
  • 100 pull ups
  • 200 pushups
  • 300 squats
  • 1 km run.

(Note: beginner intermediate level can assisted pull ups or modified pushups)

Wednesday

Off day/ Cardio of choice

Thursday (2x a week)

On – 20 sec, Rest – 10 sec| Rounds – 2 |Time spend – 3 mins

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  • Seal stretch
  • Sit reach lateral stretch. 
  • Hip flexor (Right)
  • Hip flexor (Left)
  • Wrist stretch (Right)
  • Wrist stretch (Left)

Main zone | Rounds – 1|Work – 45sec |Rest – 15sec |Total time – 10 mins

  • 2 Jabs + 4 Front push kicks  
  • Pushups to Shoulder taps 
  • Hip extension to toe tap 
  • Burpees
  • Hip lift to Plank 
  • Squats jumps 
  • Sit back bear to alternate knee drive 
  • Squat to knee drive 
  • Crab opposite knee to elbow taps 
  • Judo roll to stand and reach 

Core section | Rounds – 2 | Work – 40sec | Rest – 20sec |Time – 8mins 

  • Full crunch 
  • Leg raises 
  • Mountain climber 
  • Superman 

Link for the movements – https://www.youtube.com/watch?v=nt2ji-BLta8

lean_foundation

Friday (2x a week)

Equipment – Mat, Foam Roller, Medium Resistance Loop Band

  • Lateral Work on roller
  • Lateral lift bottom leg & hand
  • Lateral lift Point both leg
  • Lateral Arm Circles
  • Clams – Open & Close, pulses.
  • Clams heels lifted
  • Clams heels lifted knees extend & back
  • Back Bridge 
  • Back Bridge pulses
  • Back Bridge open & Close
  • Back Frog Bridge
  • Stretch Cat & Cow 
lean_foundation

Saturday

  • Murph
  • 100 pull ups
  • 200 pushups
  • 300 squats
  • 1 km run

(Note beginner intermediate level can assisted pull ups or modified pushups)

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