Hasan Week #3 fitness plan

My goal for this week is to focus mostly on cardio rather than specific areas of the body. By doing this I am allowing myself to burn the necessary calories as well as stengthening my core, which allows me to be more active and work more on my body the following week.

This will be done by focusing soly on HIIT workouts completing them and having obtainining the rest needed.

Sunday
Cardio workout
- HIIT (focusing on metabolism booster)
https://www.youtube.com/watch?v=ieyzL5OaPZk

Alternative:
Yoga metabolism booster
https://www.youtube.com/watch?v=RLDN4R_HKM4

Monday
Rest

Tuesday
Fat loss
- HIIT workout
https://www.youtube.com/watch?v=zpeN0xX1VVg

Alternative:
Fat loss for beginners
https://www.youtube.com/watch?v=YP1pmz6XYLc

Wednesday
Rest

Thursday
One hour long HIIT workout (Cardio and Abs focus)
https://www.youtube.com/watch?v=s3zAG4zvVpc

Alternative:
30 Mins Long HIIT workout (Cardio and Abs focus)
https://www.youtube.com/watch?v=pNZe01hqMW8

Alternative 2:
15 mins long HIIT workout (Cardio and Abs focus)
https://www.youtube.com/watch?v=0DSrudz6IVY&t=2s

Friday:
Rest

Saturday
Rest

Nicholas week#3 Fitness Plan.

After building up our general strength and cardiovascular endurance for these past two weeks, I have decided to narrow this week’s workout even more. I will make separate days for the upper body and the legs and cardio. The focus of this week’s workout is building up strength and muscle. The exercises will consist of compound exercises instead of isolating one muscle. Arm and Core workouts will be on Sunday, Tuesday and Thursday. Leg Workouts are on Monday and Wednesday. Cardio will be Friday and Saturday. I’m also trying to lose my belly so cardio will be essential through these coming weeks. Diet this week will be high protein and healthy fats, but I will be eating small meals and eat only after exercising to maximize fat burn.

The workout for the core comes from a YouTube video that I watched by Athlean X. This is because I find his core workouts incorporate all the muscles in the abs as well as being short. The link is here: https://www.youtube.com/watch?v=9VsDP584zyQ&t

Arm Workout:
- 10 push-ups
- 5 Burpees
- 10 pull-ups*
- 10 tricep-dips

x 3 with 2 minute rests

*If you can’t do a pull-up, instead of trying to lift yourself you jump and grab the bar and work on lowering yourself down slowly. Keep doing these modified pull-ups until you have the strength to do the normal ones.

Leg Workout:
- 10 Squat Jumps
- 10 Lunges
- 20 Calf Raises
- 10 Squats

x 3 with 2 minute rests


Cardio:
- Running for 1 hour

Alawi week#3 fitness plan

On my third week I will be working more so heavily on my lower body, I will be doing this so that I can improve my lower body allowing me to start improving my overall performance in soccer.

Sunday: Cardio45min run

Monday: Break

Tuesday: Work on chest and biceps: 

- Bench presses 5x 10 (I would do 30 kgs bench presses if unable to do this then please feel free to lower the kgs)

Wednesday: Legs and Calfs do some leg curls and bench set ups

- Leg curls 5 x 10

- Bench set ups 5x 10

Thursday: Break

Friday: legs and Calfs 

- Leg curls 5 x 10

- Bench set ups 5x 10

Saturday: Cardio 45min run

https://www.youtube.com/watch?v=znka9zjNFRw&feature=youtu.be

This video shows my workouts and how they can properly be replicated.

Alawi week #2 fitness plan

Sunday: Break

Monday: Cardio45min run (or HIIT* workout for 45 mins)

Tuesday: Break

Wednesday: Work on Chest and biceps: Do some bench presses and Curls (5 sets of 10 reps)

Thursday: Break

Friday: legs and Calfs Do some leg curls and bench step ups (around 5 sets of 10 reps)

Saturday: Cardio 45min run

*https://www.youtube.com/watch?v=eHUX2Gz_dhg

Hasan week #2 fitness plan

My goal for this week is to specifically work on my upper and lower body. I will achieve this by not only limiting my diet to 3 piece meal courses containing nutritional elements such as; fats (omega 3 fatty acids), proteins, vitamins, and a limiting amount of carbohydrates.
The diet:

Breakfast
- hard boiled egg
- Orange

Lunch
- fish (specifically salmon) with a small portion of steamed rice

Dinner
- Cooked steak (chicken or beef) with a portion of steamed rice.

My workout plan for this week will contain mostly upper and lower body workouts:

(alternate doing 5 instead of 10 reps)
(requires gym equipment)
Sunday
Break

Monday
Warm up: cardio 15 mins running on treadmill (at intervals if desired or jogging)

Pull Up 3(sets) x 6 - 12(reps)
Dumbbell Bench Press 4 x10
Landmine T - Bar Row* 3 x10
Standing Dumbbell Press 3 x 10
Seated Cable Rows 2 x10

Tuesday:
Break

Wednesday:
Warm up: cardio 10 mins
Dumbbell Goblet Squat 4 x10
Banded Nordic Hamstring Curl* 2 x10
Romanian Deadlift 3 x10
Leg Press 3 x10

Thursday:
Break

Friday:
Warm up: cardio 15 mins
Machine Row 2 x10
Reverse Machine Fly 2 x10
Standing Cable Curl 2 x10
Dips 2 x10

Saturday:
Warm up: cardio 10 mins
Sumo Deadlift* 4 x10
Front Squat 3 x10
Exercise Ball Leg Curl 3 x10
Leg Extensions 3 x10

videos on how to do * exercises.
* https://www.youtube.com/watch?v=j3Igk5nyZE4 (landmine T-bar row)
* https://www.youtube.com/watch?v=yTreYNzCW5w (banded nordic hamstring)
* https://www.youtube.com/watch?v=1v4r9hht_K4 (sumo deadlift)

Nicolas week #2 Fitness plan

The goal of this week’s workout is to continue developing all-around body strength and cardiovascular endurance. I will particularly focus on the upper body this week. There will be exercises to target the core and arms. . 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. The diet will continue to be high protein and low-carbs.

Workouts:

Warmup:
- 2 minutes of jumping jacks
- 5 slow squats
- Light stretching

Main Workout:
- 20 squats
- 10 Push-ups
- Reverse Crunches until failure
- Air Bike Crunches for 2 minutes
- 10 pull-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
- Until failure means until you cannot do anymore

Video on Air Bike Crunches and Reverse Crunches:

https://darebee.com/exercises/air-bike-crunches.html

https://darebee.com/exercises/reverse-crunches.html