Hasan fitness plan #1

My workout plan consists of 3 days in a week of working out at the gym and the 2 days that consists of working out at home and 2 days for rest

Sunday:

 I begin my workout with a simple cardio exercise, by exercising at home and performing a HIIT workout for 15 minutes my warm-up will be 5 minutes of stretching (simple stretching). The exercises done are best mimicked by a professional trainer on Youtube and are designed for beginners.

<< https://www.youtube.com/watch?v=TkaYafQ-XC4 >>

The link will lead you to a workout I use to this day.

Monday:

Resting day

Tuesday:

On this day, I will be working on my arms and shoulders by doing the following workouts;

Warm up- 10 minutes of treadmill at jogging level and stretching.

-       3 sets of Standard Military Press: 10-10-8

-       3 sets of Dumbbell Front Raises: 10-10-8

-        5 sets of Tricep Pushdown: 12-10-8-8-6

-       3 sets of Hammer Curls: 10-10-8

-       3 sets of Barbell Curls: 10-10-8

Wednesday:

Within this day I would do 10 minutes HIIT workout my warm-up will be 5 minutes of stretching.

HIIT workout: << https://www.youtube.com/watch?v=_vEgwLEFJXU >>

Thursday:

I will now be working on my lower half;

Warm up- 5 to 10 minutes of treadmill at jogging level and stretching

Workout:

-           5 sets of Back Squat: 12-10-10-8-8

-           3 sets of Leg Press: 12-10-8

-           3 sets of Leg Extension: 12-10-8

-           5 sets of 15 air squats

Friday:

Will be rest day

Saturday:

This day is dedicated to working on the back and chest

Warm up – 3 to 5 minutes of treadmill at jogging level and stretching

Workout:

-       4 sets of Standard Bench Press: 12-10-10-8

-        3 sets of Incline Dumbbell Press: 12-10-8

-        5 sets of Deadlift: 12-10-10-8-8

-        3 sets of Dumbbell Rows: 12-10-8

Nicolas fitness plan #1

The goal of this week’s workout is to develop all-around body strength and cardiovascular endurance. I will target major muscles groups like the legs, arms and core. This week will prepare my body for the more difficult workouts next week. The frequency of this workout will be on Sundays, Tuesdays, and Thursdays. In between those days, there will be just cardio days where I will go jogging for 30 minutes. Friday is a rest day and no exercise will take place. As for the diet, it will be low-carbs (little bread, and sugary foods) and high-protein (chicken and beef).
Workouts:
Warmup:
- 2 minutes of jumping jacks
- 5 slow squats
- Light stretching
Main Workout:
- 20 squats
- 10 Push-ups
- Plank Rotations (10 for each side)
- Air Bike Crunches for 1 minute
- 5 push-ups
- 2-minute rest
Repeat 3 Times
Notes:
- The push-ups can be modified to become easier if you do them on your knees until you build the strength to do them normally
- For the squats, make sure your knees do not go past your toes (can be solved by moving you hip back before the squat), and tighten your butt and core
Video on Air Bike Crunches and Plank Rotations:
https://darebee.com/exercises/air-bike-crunches.html
https://darebee.com/exercises/planks-with-rotations.html

Alawi Fitness plan #1

Fitness plan (week 1): Alawi

Sunday: Break

Monday: Cardio 45 minutes run

Tuesday: break

Wednesday: Chest and Bicep

-       Hammer curls 3 reps x3

-       Pull up bar 5 reps x3

-       Bench press 15 reps x3

Thursday: Break

Friday: Leg and calves

-           Leg curls 3 reps x 5

-           Bench step-ups 3 rep x 5

Saturday: Cardio 45 minutes run

Hasan introduction

Hello,

My name is Hasan. The goal of this blog is to follow 3 individuals (including myself) who will over a month’s time achieve their respective fitness goals through exercising and workouts.

Starting with myself.

My goal is to achieve a weight loss of 5 kilos; my body weight is 74 and will be achieved through rigors activities. I will be measuring my weight loss through a standard weight scale. I will include a lot more of cardio and HIIT workouts as well as weight lifting exercises,  I will also be linking videos to the workouts. The workouts included are specifically for people who want to lose weight in a short amount of time such as me; these workouts will included a high levels of training and exercises that may not be applicable to others, for this reason I will also be stating a alternative exercise methods. I will be controlling my diet by limiting my intake of fast food to once every two weeks and will be eating homemade food. However, the most common obstacle that will be faced is fatigue and sickness, these will be hard to combat however having a well-rested night and taking care of hygiene these obstacles should be reduced.  The workouts included are specifically for people who want to lose weight in a short amount of time such as me; these workouts will included a high levels of training and exercises that may not be applicable to others, for this reason I will also be stating a alternative exercise.

Alawi introduction

Hello, my name is Alawi

Ultimately the aim for me is to burn 45-65 percent fat in four weeks.

I currently weight around 75 kg, however, there is no sum or average of weight I would like to achieve that will indicate I have accomplished my goal.

Day 1: Strength training — 30-60 minutes

Day 2: Peak fat-burning zone cardio — 30-60 minutes

Day 3: Cardio intervals — 30-60 minutes

Day 4: Off

Day 5: Strength training — 30-60 minutes

Day 6: Peak fat-burning zone cardio — 30-60 minutes

Day 7: Cardio intervals — 30-60 minutes

I will be working out on my maximum “fat burning zone” which is calculated by achieving my heart rate through an intense 20 minutes of pedaling at a fast pace the measuring my heart rate after that, then adding and subtracting 3 from the heart rate that was documented and that acts as a range for my maximum fat burning zone which is primarily the heart rate I must achieve in order to burn fat at a better and faster rate while working out

I will limit myself to two meals a day, first at 1:30 in the afternoon, second at 8:30 in the evening. If I do, try and snack between meals I will resort to in taking fruits and vegetable at a low amount.

There are many obstacles that I will face that I would need to try and overcome in order to achieve my goal and aim. First time management, it is very common because of the amount of work on my plate and finding time for myself and family ultimately I must find a schedule that not only fits the exercises I want practice but also find time for work, family and myself as that is not an easy task. Also another common problem is the amount of work mentioned before. As not only exams are after the break and I must study for them but also the assessment and homework that is assigned to me and must be done. As well as balancing work and family. Finding time for both and time to work and work out. Also eating habits can be a problem as I am not used to eating two meals a day appose to three. And not being able to snack what I want in between meals may prove to be tiresome for me. As this all depends on whether I will be able to get used to it and stay motivated to stick to that schedule. LOL

Nicolas introduction

Hello, my name is Nicolas

My goal is to have an athletically strong body. By that, I mean to increase my functional strength in all my major muscle groups, in order to improve all aspects of my life. Currently, I weigh 61kg and I aim to maintain my weight, or with the increasing muscle mass, gain a little extra weight. I wish to increase the mass of my arms and develop my abdominal muscles. This will be accomplished by working on push-ups, pull-ups, planks, crunches, etc. The methods I will be using to measure my progress will be both quantitative and qualitative. For the arms, I will be counting how many push-ups I can do until failure, and by measuring the circumference of my arm. For the abs, I will take regular pictures every week to measure progress. To increase the difficulties of the workout, I plan to use various modifications of one exercise e.g. the push-up, and I will provide videos on how those modifications can be done. Along with increasing the difficulty, the modifications will focus on targeting certain muscles in that muscle group, for example, focusing on triceps instead of biceps. I feel that this workout is aimed towards skinny people like me, who aim to increase their muscle mass and strength. Eating three regular sized meals with small snacks in between will control diet. This will prevent hunger as well as maintain enough calories to allow for muscle growth. Cardio will have to be implemented in order to prevent fat gain. The obstacles that I will be facing are laziness and diet. Motivation will play a key role in maintaining my regimen. Progress can only be seen with hard work and dedication and this can only be done with motivation. A little daily reminder should be enough to stay motivated. Another obstacle I would face is my diet. Sometimes there are family outings and gatherings with friends. On these days, I cannot control what I eat, so I will try eating only the healthiest options or have a couple cheat days. I look forward to seeing the progress in the future and will keep you updated.