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    This document outlines a 4-week diet and exercise plan. It provides daily macronutrient intake guidelines and schedules strength training and cardio workouts for different days of the week. The cardio workouts include warm-up, stretching, HIIT training, steady pace exercise, abs circuits, and cool-down. The intensity and duration of intervals changes over the 4 weeks. The strength training includes warm-up, stretching, HIIT, strength training circuits with bodyweight exercises, and cool-down/stretching. The number of circuits completed increases each week.

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    This document outlines a 4-week diet and exercise plan. It provides daily macronutrient intake guidelines and schedules strength training and cardio workouts for different days of the week. The cardio workouts include warm-up, stretching, HIIT training, steady pace exercise, abs circuits, and cool-down. The intensity and duration of intervals changes over the 4 weeks. The strength training includes warm-up, stretching, HIIT, strength training circuits with bodyweight exercises, and cool-down/stretching. The number of circuits completed increases each week.

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    © All Rights Reserved
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    58 views4 pages

    Clutch

    Uploaded by

    quintinq
    This document outlines a 4-week diet and exercise plan. It provides daily macronutrient intake guidelines and schedules strength training and cardio workouts for different days of the week. The cardio workouts include warm-up, stretching, HIIT training, steady pace exercise, abs circuits, and cool-down. The intensity and duration of intervals changes over the 4 weeks. The strength training includes warm-up, stretching, HIIT, strength training circuits with bodyweight exercises, and cool-down/stretching. The number of circuits completed increases each week.

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    © All Rights Reserved
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    of 4

    Diet :

    Food Timing : Eat breakfast within 30 minutes of waking up. After that every meal
    2 - 3 hours apart.

    Daily Macro-nutrients :
    Protein : 1 Gm / kg of body weight
    Carbs : 2 Gm / Kg of body weight
    Fats : 0.5 Gm / Kg of body weight

    Schedule :

    Monday : Lift
    Tuesday : Cardio
    Wednesday : Rest
    Thursday : Lift
    Friday : Cardio
    Saturday: Rest
    Sunday : Rest

    Week 1 : Cardio

    Warm up :5 Min : Walk on incline / Jog/ Bike


    Tip : Body should sweat during warm up. (Even if AC/Fan is on or off)

    Stretching : 2 sets x 30 second each

    Hamstring Stretch
    Quad Stretch
    Groin Stretch
    Dynamic Chest Stretch
    Shoulder Stretch
    Triceps Stretch
    Hip-Flexor Stretch

    HIIT Training : Circuit x 10

    Recovery : Level 5 : Walk : 1 x 60 seconds


    Intermediate : Level 7 : Jog : 1 x 30 seconds
    Sprint : Level 10 : 1 x 60 seconds

    Cool-down :5 Min : Walk on incline / Jog/ Bike

    Abs Circuit : 3 Sets

    Hanging / Lying Leg Raises : 10 Reps


    Decline Sit-ups : 10 Reps

    Stretching : 2 sets x 30 second each

    Week 2 : Cardio

    Warm up :5 Min : Walk on incline / Jog/ Bike


    Tip : Body should sweat during warm up. (Even if AC/Fan is on or off)

    Stretching : 2 sets x 30 second each

    Hamstring Stretch
    Quad Stretch
    Groin Stretch
    Dynamic Chest Stretch
    Shoulder Stretch
    Triceps Stretch
    Hip-Flexor Stretch

    HIIT Training : Circuit x 10

    Recovery : Level 5 : Walk : 1 x 20 seconds


    Intermediate : Level 7 : Jog : 1 x 30 seconds
    Sprint : Level 10 : 1 x 40 seconds

    Steady pace : Level 7 : 15 Min : Walk on incline / Jog/ Bike

    Cool-down :5 Min : Walk on incline / Jog/ Bike

    Abs Circuit : 3 Sets

    Hanging / Lying Leg Raises : 10 Reps


    Decline Sit-ups : 10 Reps
    Stretching : 2 sets x 30 second each

    Week 3 & 4 : Cardio

    Warm up :5 Min : Walk on incline / Jog/ Bike


    Tip : Body should sweat during warm up. (Even if AC/Fan is on or off)

    Stretching : 2 sets x 30 second each

    Hamstring Stretch
    Quad Stretch
    Groin Stretch
    Dynamic Chest Stretch
    Shoulder Stretch
    Triceps Stretch
    Hip-Flexor Stretch

    HIIT Training : Circuit x 10

    Recovery : Level 5 : Walk : 1 x 30 seconds


    Sprint : Level 10 : 1 x 40 seconds

    Steady pace : Level 7 : 15 Min : Walk on incline / Jog/ Bike

    Cool-down : 5 Min : Walk on incline / Jog/ Bike

    Abs Circuit : 3 Sets

    Hanging / Lying Leg Raises : 15 Reps


    Decline Sit-ups : 15 Reps

    Stretching : 2 sets x 30 second each

    Strength Training :

    Warm up :5 Min : Walk on incline / Jog/ Bike


    Tip : Body should sweat during warm up. (Even if AC/Fan is on or off)

    Stretching : 2 sets x 30 second each


    1. Hamstring Stretch
    2. Quad Stretch
    3. Groin Stretch
    4. Dynamic Chest Stretch
    5. Shoulder Stretch
    6. Triceps Stretch
    7. Biceps Stretch
    8. Hip-Flexor Stretch

    HIIT Training : Circuit x 4

    Recovery : Level 5 : Walk : 1 x 30 seconds


    Intermediate : Level 7 : Jog : 1 x 30 seconds
    Sprint : Level 10 : 1 x 30 seconds

    Strength Training : Circuit : 30 Sec each


    (Week 1: 3 Circuits , Week 2 : 4 Circuits, Week 3 : 5 Circuits, Week 4 : 6
    Circuits )

    1. Push-ups
    2. Pull-ups / Lat Pulldown
    3. Body-weight Squats
    4. Overhead Db. Extension
    5. Db. Curl
    6. Plyometric Push-ups
    7. Pull-ups / Lat Pulldown
    8. Alternate Split Lunge Jumps / Walking Lunges
    9. Jumping Jacks
    10. Running in-place with maximum effort

    Cool-down :5 Min : Walk on incline / Jog/ Bike

    Stretching : 2 sets x 30 second each

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