Weekly Fitness Training Plan

This 7-day cycle exercise table can help you develop regular exercise habits and reasonably allocate training and rest every day. Here's what's planned for each day in the schedule:

Monday: Cardio

What better way to start the week than with an invigorating cardio session? Aim for 45 minutes of aerobic activity, such as jogging, biking, or walking. This should be done at a comfortable pace, which means you can talk during your workout and still break a sweat.
More precisely, your heart rate should be between 64% and 76% of your maximum heart rate, according to the Centers for Disease Control and Prevention (CDC). A good rule of thumb for finding your maximum heart rate is to subtract your age from 220. For example, if you are 30 years old, your maximum heart rate will be 185 beats per minute (bpm). Therefore, your target heart rate should be between 122 bpm and 143 bpm during this workout.
--Other benefits of Cardio Training?

Tuesday: Lower Body

Three sets of 10 repetitions of the following exercises are recommended (take a one-minute rest between each set and focus on keeping your breathing steady, deep breaths can better calm your heartbeat)
For beginners, adding weight should not be the first choice. Before that, they need to perfect their training movements until they are proficient in the training movements and can complete the training comfortably. This is very important, because it can effectively avoid injury. After that, it's time to add enough weight that your final few reps will burn your muscles and get your heart pumping.

• Squats: Lower yourself as if you were sitting in a chair. Stand with feet shoulder-width apart, feet flat on the floor. Push back to stand.
--Which Squat is the "King of Strength"?

• Deadlifts: With feet shoulder-width apart, push hips back, slightly bend knees, then bend forward. (Keep your back straight) Grab a barbell or a pair of dumbbells in your hands. Lift heavy weights by pushing your hips forward while keeping your back flat. Slowly lower the weight back to the floor.
• Hip Thrust: Sit on the floor with your shoulders behind you on a bench or stable chair. With your feet on the ground, push your hips up and squeeze your glutes until your knees are at a 90-degree angle. Lower your hips back to the ground.
• Lunge: Stand in a split position so one foot is a few feet in front of the other. Keeping your torso straight, bend your knees until your back knee is a few inches off the floor and your front thigh is parallel to the floor. Return to the starting position through your heels. Do this on both sides.

A quick note: Before starting any strength training session, it's critical to spend 10 to 15 minutes warming up to prevent injury. Dynamic stretches are recommended (think knee highs and hip kicks) to get blood flowing to the muscles and move the joints through their full range of motion.

Wednesday: Upper Body and Core

Once you've completed your warm-up, you'll work your biceps, triceps, and pecs with three different moves:

• Biceps Curl: Hold a dumbbell in each hand (or a barbell in both hands) with your elbows at your sides and your forearms extended parallel to the floor. Bend your elbows, shift the weight onto your shoulders, and return to the starting position.
• Triceps Dip: Sit on a chair or bench and grab the edge near your hips. Slide your hips off the chair and lower your body so that your elbows are bent at a 45- or 90-degree angle. Push yourself back to the starting position.
• Chest Press: Lie on your back on a bench with your feet flat on the floor and hold a dumbbell in each hand (or hold a barbell with both hands). With your arms perpendicular to your body, palms facing forward, extend your elbows and push the weight up. Lower the weight to return to the starting position.

Do each set of exercises 10 times, resting for one minute between each set, for a total of three sets.

Thursday: Active Rest and Recovery

Three days of training in a row will leave you waking up sore today, so rest today and give your body time to recover. According to the ACSM, muscle soreness is caused by microscopic tears in the muscle fibers caused by strength training, and while this sounds worrisome, it's a good thing and means your muscles will repair better than they were before. stronger.
"Without [rest days], you can damage muscle tissue and connective tissue like tendons and ligaments," says Erin Mahoney, certified personal trainer, and founder of EMAC Certifications. This increases your risk of injury and prevents your muscles from building strength.
If you're not too sore or tired, it's recommended that you get some exercise even on rest days. Walking or stretching is fine and will relieve post-workout muscle tightness.

Friday: Lower Body with a Focus on Glutes

After a day of rest, get ready to work your leg muscles again -- this time focusing on your glutes (aka hips). To start this workout, it's recommended to warm up your back with five resistance-band exercises, such as squats, glute bridges, and clamshells, for three rounds.
Once your body is burning, you'll start working out with weights. 10 repetitions are recommended for three sets of hinged exercises (such as deadlifts, hip thrusts, and single-leg hip thrusts) that target your glutes and hamstrings.
While increased strength is one benefit of weight training, it offers much more than that.

Saturday: Upper Body

For your final workout of the week, I recommend focusing on your back and shoulders. Just like the day before, you need to warm up your muscles by working them out before you start lifting weights.
Next, you'll complete five weighted exercises for 10 reps and three sets. These exercises include:

• Shoulder Press: Sit or stand with a dumbbell in each hand at shoulder height, palms facing outward, elbows bent at a 90-degree angle. Push the weight up until your arms are straight and the weight touches overhead. Slowly lower to the starting position.
• Lateral Raise: Standing or sitting with a dumbbell in each hand, arms at your sides, engage your core, and slowly lift the weight to one side until your arms are parallel to the floor. Slowly return to the starting position.
• Reverse Fly: Stand with feet shoulder-width apart, slightly bent at the waist, and hold a dumbbell in each hand. Lift your arms out to your sides, squeezing your shoulder blades together. back to starting position.
• Dumbbell Single-arm Row: Place one hand under shoulder with arm straight on a bench. Place the corresponding knee on the bench and the other leg aside, with the foot flat on the floor. Holding the dumbbell in the other hand, row your elbows up to your sides until it's parallel to the floor. Lower and repeat on the other side.
• Lat pull down: Using a pulley, grab the bar with your palms facing out and shoulder-width apart. Make sure you are sitting on a bench or kneeling on the floor. Then, pull the barbell down toward your chest and slowly return to the starting position.

Sunday: Rest and Recovery Day

Yes, today is also a rest day, you can do some easy walking or stretching exercises as usual, so that your muscles and body can fully recover and rest. Of course, taking a full day off is okay too! Both active and fully relaxed rest days are very important in the plan of weekly training, if you pay attention to your body, everything will get better and better!