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Transform Your Body with Our Workout Routines

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Workout Routines

Workout Routines

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12-week workout plan focused on building a strong core

Week 1-4: Building the Foundation

Monday: Core and Cardio

  • Warm-up: 5-10 minutes of light cardio (jogging or brisk walking)

  • Workout:

    • Plank: 3 sets of 30 seconds

    • Bicycle Crunches: 3 sets of 20 reps

    • Leg Raises: 3 sets of 15 reps

    • Russian Twists: 3 sets of 20 reps

    • Mountain Climbers: 3 sets of 30 seconds

  • Cardio: 20 minutes of moderate-intensity running or cycling

  • Cool-down: 5-10 minutes of stretching

Tuesday: Full Body Strength

  • Warm-up: 5-10 minutes of light cardio

  • Workout:

    • Squats: 3 sets of 15 reps

    • Push-ups: 3 sets of 12 reps

    • Bent-over Rows: 3 sets of 15 reps

    • Glute Bridges: 3 sets of 20 reps

    • Plank: 3 sets of 30 seconds

  • Cool-down: 5-10 minutes of stretching

Wednesday: Core and Obliques

  • Warm-up: 5-10 minutes of light cardio

  • Workout:

    • Side Plank: 3 sets of 30 seconds per side

    • Oblique V-ups: 3 sets of 15 reps per side

    • Windshield Wipers: 3 sets of 15 reps

    • Bicycle Crunches: 3 sets of 20 reps

    • Russian Twists: 3 sets of 20 reps

  • Cool-down: 5-10 minutes of stretching

Thursday: Active Rest

  • Activity: 30 minutes of yoga or stretching

Friday: Upper Body and Core

  • Warm-up: 5-10 minutes of light cardio

  • Workout:

    • Dumbbell Shoulder Press: 3 sets of 15 reps

    • Bicep Curls: 3 sets of 15 reps

    • Tricep Dips: 3 sets of 15 reps

    • Lateral Raises: 3 sets of 15 reps

    • Plank: 3 sets of 45 seconds

    • Leg Raises: 3 sets of 15 reps

  • Cool-down: 5-10 minutes of stretching

Saturday: Core and HIIT Cardio

  • Warm-up: 5-10 minutes of light cardio

  • Workout:

    • Plank: 3 sets of 45 seconds

    • Flutter Kicks: 3 sets of 30 seconds

    • Toe Touches: 3 sets of 15 reps

    • Oblique Crunches: 3 sets of 20 reps per side

    • HIIT Cardio: 20 minutes (e.g., 1-minute sprint, 1-minute walk)

  • Cool-down: 5-10 minutes of stretching

Sunday: Active Rest

  • Activity: 30 minutes of light walking or stretching

Week 5-8: Increasing Intensity

Monday: Core and Cardio

  • Warm-up: 5-10 minutes of light cardio

  • Workout:

    • Plank: 4 sets of 45 seconds

    • Bicycle Crunches: 4 sets of 25 reps

    • Leg Raises: 4 sets of 20 reps

    • Russian Twists: 4 sets of 25 reps

    • Mountain Climbers: 4 sets of 45 seconds

  • Cardio: 25 minutes of moderate-intensity running or cycling

  • Cool-down: 5-10 minutes of stretching

Tuesday: Full Body Strength

  • Warm-up: 5-10 minutes of light cardio

  • Workout:

    • Squats: 4 sets of 15 reps

    • Push-ups: 4 sets of 15 reps

    • Bent-over Rows: 4 sets of 15 reps

    • Glute Bridges: 4 sets of 20 reps

    • Plank: 4 sets of 45 seconds

  • Cool-down: 5-10 minutes of stretching

Wednesday: Core and Obliques

  • Warm-up: 5-10 minutes of light cardio

  • Workout:

    • Side Plank: 4 sets of 45 seconds per side

    • Oblique V-ups: 4 sets of 20 reps per side

    • Windshield Wipers: 4 sets of 20 reps

    • Bicycle Crunches: 4 sets of 25 reps

    • Russian Twists: 4 sets of 25 reps

  • Cool-down: 5-10 minutes of stretching

Thursday: Active Rest

  • Activity: 30 minutes of yoga or stretching

Friday: Upper Body and Core

  • Warm-up: 5-10 minutes of light cardio

  • Workout:

    • Dumbbell Shoulder Press: 4 sets of 20 reps

    • Bicep Curls: 4 sets of 20 reps

    • Tricep Dips: 4 sets of 20 reps

    • Lateral Raises: 4 sets of 20 reps

    • Plank: 4 sets of 1 minute

    • Leg Raises: 4 sets of 20 reps

  • Cool-down: 5-10 minutes of stretching

Saturday: Core and HIIT Cardio

  • Warm-up: 5-10 minutes of light cardio

  • Workout:

    • Plank: 4 sets of 1 minute

    • Flutter Kicks: 4 sets of 45 seconds

    • Toe Touches: 4 sets of 20 reps

    • Oblique Crunches: 4 sets of 25 reps per side

    • HIIT Cardio: 25 minutes (e.g., 1-minute sprint, 1-minute walk)

  • Cool-down: 5-10 minutes of stretching

Sunday: Active Rest

  • Activity: 30 minutes of light walking or stretching

Week 9-12: Advanced Training

Monday: Core and Cardio

  • Warm-up: 5-10 minutes of light cardio

  • Workout:

    • Plank: 4 sets of 1 minute

    • Bicycle Crunches: 4 sets of 30 reps

    • Leg Raises: 4 sets of 25 reps

    • Russian Twists: 4 sets of 30 reps

    • Mountain Climbers: 4 sets of 1 minute

  • Cardio: 30 minutes of moderate-intensity running or cycling

  • Cool-down: 5-10 minutes of stretching

Tuesday: Full Body Strength

  • Warm-up: 5-10 minutes of light cardio

  • Workout:

    • Squats: 4 sets of 20 reps

    • Push-ups: 4 sets of 20 reps

    • Bent-over Rows: 4 sets of 20 reps

    • Glute Bridges: 4 sets of 25 reps

    • Plank: 4 sets of 1 minute

  • Cool-down: 5-10 minutes of stretching

Wednesday: Core and Obliques

  • Warm-up: 5-10 minutes of light cardio

  • Workout:

    • Side Plank: 4 sets of 1 minute per side

    • Oblique V-ups: 4 sets of 25 reps per side

    • Windshield Wipers: 4 sets of 25 reps

    • Bicycle Crunches: 4 sets of 30 reps

    • Russian Twists: 4 sets of 30 reps

  • Cool-down: 5-10 minutes of stretching

Thursday: Active Rest

  • Activity: 30 minutes of yoga or stretching

Friday: Upper Body and Core

  • Warm-up: 5-10 minutes of light cardio

  • Workout:

    • Dumbbell Shoulder Press: 4 sets of 25 reps

    • Bicep Curls: 4 sets of 25 reps

    • Tricep Dips: 4 sets of 25 reps

    • Lateral Raises: 4 sets of 25 reps

    • Plank: 4 sets of 1 minute 30 seconds

    • Leg Raises: 4 sets of 25 reps

  • Cool-down: 5-10 minutes of stretching

Saturday: Core and HIIT Cardio

  • Warm-up: 5-10 minutes of light cardio

  • Workout:

    • Plank: 4 sets of 1 minute 30 seconds

    • Flutter Kicks: 4 sets of 1 minute

    • Toe Touches: 4 sets of 25 reps

    • Oblique Crunches: 4 sets of 30 reps per side

    • HIIT Cardio: 30 minutes (e.g., 1-minute sprint, 1-minute walk)

  • Cool-down: 5-10 minutes of stretching

Sunday: Active Rest

  • Activity: 30 minutes of light walking or stretching

Additional Tips:

  • Nutrition: Follow a balanced diet rich in lean proteins, healthy fats, and vegetables. Maintain a moderate caloric deficit if you aim to reduce body fat.

  • Hydration: Drink plenty of water throughout the day.

  • Sleep: Ensure you get 7-9 hours of quality sleep each night.

  • Consistency: Stick to the plan and stay consistent. Track your progress to stay motivated.

  • Adjustments: Listen to your body and adjust the intensity as needed. If any exercise causes pain, modify or replace it with a suitable alternative.

This 12-week plan is designed to help you develop a strong and toned core, achieve visible abs, and tone your obliques. Adjust the plan as needed to fit your specific needs and progress.

12-week workout plan focused on legs and glutes.

​This plan includes a mix of strength training, plyometrics, and flexibility exercises to maximize muscle development and overall fitness. Each week progresses in intensity to ensure continuous improvement.

Week 1-4: Building the Foundation

Monday: Lower Body Strength

  • Warm-up: 5-10 minutes of light cardio (brisk walking or jogging)

  • Workout:

    • Squats: 3 sets of 15 reps

    • Lunges: 3 sets of 15 reps per leg

    • Glute Bridges: 3 sets of 20 reps

    • Calf Raises: 3 sets of 20 reps

    • Plank: 3 sets of 30 seconds

  • Cool-down: 5-10 minutes of stretching

Tuesday: Plyometrics and Core

  • Warm-up: 5-10 minutes of light cardio

  • Workout:

    • Jump Squats: 3 sets of 15 reps

    • Box Jumps: 3 sets of 10 reps

    • Bulgarian Split Squats: 3 sets of 15 reps per leg

    • Bicycle Crunches: 3 sets of 20 reps

    • Leg Raises: 3 sets of 15 reps

  • Cool-down: 5-10 minutes of stretching

Wednesday: Active Rest

  • Activity: 30 minutes of yoga or stretching

Thursday: Lower Body Strength

  • Warm-up: 5-10 minutes of light cardio

  • Workout:

    • Deadlifts: 3 sets of 15 reps

    • Step-ups: 3 sets of 15 reps per leg

    • Hip Thrusts: 3 sets of 20 reps

    • Side Lunges: 3 sets of 15 reps per leg

    • Plank: 3 sets of 30 seconds

  • Cool-down: 5-10 minutes of stretching

Friday: Cardio and Core

  • Warm-up: 5-10 minutes of light cardio

  • Workout:

    • Cardio: 30 minutes of moderate-intensity running or cycling

    • Core Workout:

      • Plank: 3 sets of 45 seconds

      • Flutter Kicks: 3 sets of 30 seconds

      • Russian Twists: 3 sets of 20 reps

      • Mountain Climbers: 3 sets of 30 seconds

  • Cool-down: 5-10 minutes of stretching

Saturday: Lower Body Strength

  • Warm-up: 5-10 minutes of light cardio

  • Workout:

    • Squats: 4 sets of 15 reps

    • Lunges: 4 sets of 15 reps per leg

    • Glute Bridges: 4 sets of 20 reps

    • Calf Raises: 4 sets of 20 reps

    • Plank: 4 sets of 30 seconds

  • Cool-down: 5-10 minutes of stretching

Sunday: Active Rest

  • Activity: 30 minutes of light walking or stretching

Week 5-8: Increasing Intensity

Monday: Lower Body Strength

  • Warm-up: 5-10 minutes of light cardio

  • Workout:

    • Squats: 4 sets of 15 reps

    • Lunges: 4 sets of 15 reps per leg

    • Glute Bridges: 4 sets of 25 reps

    • Calf Raises: 4 sets of 25 reps

    • Plank: 4 sets of 45 seconds

  • Cool-down: 5-10 minutes of stretching

Tuesday: Plyometrics and Core

  • Warm-up: 5-10 minutes of light cardio

  • Workout:

    • Jump Squats: 4 sets of 15 reps

    • Box Jumps: 4 sets of 10 reps

    • Bulgarian Split Squats: 4 sets of 15 reps per leg

    • Bicycle Crunches: 4 sets of 25 reps

    • Leg Raises: 4 sets of 20 reps

  • Cool-down: 5-10 minutes of stretching

Wednesday: Active Rest

  • Activity: 30 minutes of yoga or stretching

Thursday: Lower Body Strength

  • Warm-up: 5-10 minutes of light cardio

  • Workout:

    • Deadlifts: 4 sets of 15 reps

    • Step-ups: 4 sets of 15 reps per leg

    • Hip Thrusts: 4 sets of 20 reps

    • Side Lunges: 4 sets of 20 reps per leg

    • Plank: 4 sets of 45 seconds

  • Cool-down: 5-10 minutes of stretching

Friday: Cardio and Core

  • Warm-up: 5-10 minutes of light cardio

  • Workout:

    • Cardio: 35 minutes of moderate-intensity running or cycling

    • Core Workout:

      • Plank: 4 sets of 1 minute

      • Flutter Kicks: 4 sets of 45 seconds

      • Russian Twists: 4 sets of 25 reps

      • Mountain Climbers: 4 sets of 45 seconds

  • Cool-down: 5-10 minutes of stretching

Saturday: Lower Body Strength

  • Warm-up: 5-10 minutes of light cardio

  • Workout:

    • Squats: 4 sets of 20 reps

    • Lunges: 4 sets of 20 reps per leg

    • Glute Bridges: 4 sets of 25 reps

    • Calf Raises: 4 sets of 25 reps

    • Plank: 4 sets of 45 seconds

  • Cool-down: 5-10 minutes of stretching

Sunday: Active Rest

  • Activity: 30 minutes of light walking or stretching

Week 9-12: Advanced Training

Monday: Lower Body Strength

  • Warm-up: 5-10 minutes of light cardio

  • Workout:

    • Squats: 4 sets of 20 reps

    • Lunges: 4 sets of 20 reps per leg

    • Glute Bridges: 4 sets of 25 reps

    • Calf Raises: 4 sets of 30 reps

    • Plank: 4 sets of 1 minute

  • Cool-down: 5-10 minutes of stretching

Tuesday: Plyometrics and Core

  • Warm-up: 5-10 minutes of light cardio

  • Workout:

    • Jump Squats: 4 sets of 20 reps

    • Box Jumps: 4 sets of 15 reps

    • Bulgarian Split Squats: 4 sets of 20 reps per leg

    • Bicycle Crunches: 4 sets of 30 reps

    • Leg Raises: 4 sets of 25 reps

  • Cool-down: 5-10 minutes of stretching

Wednesday: Active Rest

  • Activity: 30 minutes of yoga or stretching

Thursday: Lower Body Strength

  • Warm-up: 5-10 minutes of light cardio

  • Workout:

    • Deadlifts: 4 sets of 20 reps

    • Step-ups: 4 sets of 20 reps per leg

    • Hip Thrusts: 4 sets of 25 reps

    • Side Lunges: 4 sets of 25 reps per leg

    • Plank: 4 sets of 1 minute

  • Cool-down: 5-10 minutes of stretching

Friday: Cardio and Core

  • Warm-up: 5-10 minutes of light cardio

  • Workout:

    • Cardio: 40 minutes of moderate-intensity running or cycling

    • Core Workout:

      • Plank: 4 sets of 1 minute 30 seconds

      • Flutter Kicks: 4 sets of 1 minute

      • Russian Twists: 4 sets of 30 reps

      • Mountain Climbers: 4 sets of 1 minute

  • Cool-down: 5-10 minutes of stretching

Saturday: Lower Body Strength

  • Warm-up: 5-10 minutes of light cardio

  • Workout:

    • Squats: 4 sets of 25 reps

    • Lunges: 4 sets of 25 reps per leg

    • Glute Bridges: 4 sets of 30 reps

    • Calf Raises: 4 sets of 30 reps

    • Plank: 4 sets of 1 minute 30 seconds

  • Cool-down: 5-10 minutes of stretching

Sunday: Active Rest

  • Activity: 30 minutes of light walking or stretching

Additional Tips:

  • Nutrition: Follow a balanced diet rich in lean proteins, healthy fats, and vegetables. Maintain a moderate caloric intake to fuel your workouts.

  • Hydration: Drink plenty of water throughout the day.

  • Sleep: Ensure you get 7-9 hours of quality sleep each night.

  • Consistency: Stick to the plan and stay consistent. Track your progress to stay motivated.

  • Adjustments: Listen to your body and adjust the intensity as needed. If any exercise causes pain, modify or replace it with a suitable alternative.

This 12-week plan is designed to help you develop strong and toned legs and glutes. Adjust the plan as needed to fit your specific needs and progress.

12-week workout plan focused on shoulders.

Week 1-4: Building the Foundation

Monday: Shoulder and Upper Body Strength

  • Warm-up: 5-10 minutes of light cardio (brisk walking or jogging)

  • Workout:

    • Dumbbell Shoulder Press: 3 sets of 15 reps

    • Lateral Raises: 3 sets of 15 reps

    • Front Raises: 3 sets of 15 reps

    • Bent-over Reverse Flyes: 3 sets of 15 reps

    • Push-ups: 3 sets of 12 reps

  • Cool-down: 5-10 minutes of stretching

Tuesday: Active Rest and Flexibility

  • Activity: 30 minutes of yoga or stretching focusing on shoulder mobility

Wednesday: Shoulder and Upper Body Strength

  • Warm-up: 5-10 minutes of light cardio

  • Workout:

    • Arnold Press: 3 sets of 15 reps

    • Upright Rows: 3 sets of 15 reps

    • Dumbbell Shrugs: 3 sets of 20 reps

    • Front Plate Raises: 3 sets of 15 reps

    • Plank with Shoulder Tap: 3 sets of 20 taps

  • Cool-down: 5-10 minutes of stretching

Thursday: Cardio and Core

  • Warm-up: 5-10 minutes of light cardio

  • Workout:

    • Cardio: 30 minutes of moderate-intensity running or cycling

    • Core Workout:

      • Bicycle Crunches: 3 sets of 20 reps

      • Leg Raises: 3 sets of 15 reps

      • Russian Twists: 3 sets of 20 reps

      • Mountain Climbers: 3 sets of 30 seconds

  • Cool-down: 5-10 minutes of stretching

Friday: Shoulder and Upper Body Strength

  • Warm-up: 5-10 minutes of light cardio

  • Workout:

    • Overhead Dumbbell Press: 3 sets of 15 reps

    • Side Lateral Raises: 3 sets of 15 reps

    • Face Pulls: 3 sets of 15 reps

    • Seated Dumbbell Press: 3 sets of 15 reps

    • Plank: 3 sets of 30 seconds

  • Cool-down: 5-10 minutes of stretching

Saturday: Full Body Strength and Cardio

  • Warm-up: 5-10 minutes of light cardio

  • Workout:

    • Squats: 3 sets of 15 reps

    • Deadlifts: 3 sets of 15 reps

    • Bench Press: 3 sets of 15 reps

    • Bent-over Rows: 3 sets of 15 reps

    • HIIT Cardio: 20 minutes (e.g., 1-minute sprint, 1-minute walk)

  • Cool-down: 5-10 minutes of stretching

Sunday: Active Rest

  • Activity: 30 minutes of light walking or stretching

Week 5-8: Increasing Intensity

Monday: Shoulder and Upper Body Strength

  • Warm-up: 5-10 minutes of light cardio

  • Workout:

    • Dumbbell Shoulder Press: 4 sets of 15 reps

    • Lateral Raises: 4 sets of 15 reps

    • Front Raises: 4 sets of 15 reps

    • Bent-over Reverse Flyes: 4 sets of 15 reps

    • Push-ups: 4 sets of 15 reps

  • Cool-down: 5-10 minutes of stretching

Tuesday: Active Rest and Flexibility

  • Activity: 30 minutes of yoga or stretching focusing on shoulder mobility

Wednesday: Shoulder and Upper Body Strength

  • Warm-up: 5-10 minutes of light cardio

  • Workout:

    • Arnold Press: 4 sets of 15 reps

    • Upright Rows: 4 sets of 15 reps

    • Dumbbell Shrugs: 4 sets of 20 reps

    • Front Plate Raises: 4 sets of 15 reps

    • Plank with Shoulder Tap: 4 sets of 20 taps

  • Cool-down: 5-10 minutes of stretching

Thursday: Cardio and Core

  • Warm-up: 5-10 minutes of light cardio

  • Workout:

    • Cardio: 35 minutes of moderate-intensity running or cycling

    • Core Workout:

      • Bicycle Crunches: 4 sets of 25 reps

      • Leg Raises: 4 sets of 20 reps

      • Russian Twists: 4 sets of 25 reps

      • Mountain Climbers: 4 sets of 45 seconds

  • Cool-down: 5-10 minutes of stretching

Friday: Shoulder and Upper Body Strength

  • Warm-up: 5-10 minutes of light cardio

  • Workout:

    • Overhead Dumbbell Press: 4 sets of 15 reps

    • Side Lateral Raises: 4 sets of 15 reps

    • Face Pulls: 4 sets of 15 reps

    • Seated Dumbbell Press: 4 sets of 15 reps

    • Plank: 4 sets of 45 seconds

  • Cool-down: 5-10 minutes of stretching

Saturday: Full Body Strength and Cardio

  • Warm-up: 5-10 minutes of light cardio

  • Workout:

    • Squats: 4 sets of 15 reps

    • Deadlifts: 4 sets of 15 reps

    • Bench Press: 4 sets of 15 reps

    • Bent-over Rows: 4 sets of 15 reps

    • HIIT Cardio: 25 minutes (e.g., 1-minute sprint, 1-minute walk)

  • Cool-down: 5-10 minutes of stretching

Sunday: Active Rest

  • Activity: 30 minutes of light walking or stretching

Week 9-12: Advanced Training

Monday: Shoulder and Upper Body Strength

  • Warm-up: 5-10 minutes of light cardio

  • Workout:

    • Dumbbell Shoulder Press: 4 sets of 20 reps

    • Lateral Raises: 4 sets of 20 reps

    • Front Raises: 4 sets of 20 reps

    • Bent-over Reverse Flyes: 4 sets of 20 reps

    • Push-ups: 4 sets of 20 reps

  • Cool-down: 5-10 minutes of stretching

Tuesday: Active Rest and Flexibility

  • Activity: 30 minutes of yoga or stretching focusing on shoulder mobility

Wednesday: Shoulder and Upper Body Strength

  • Warm-up: 5-10 minutes of light cardio

  • Workout:

    • Arnold Press: 4 sets of 20 reps

    • Upright Rows: 4 sets of 20 reps

    • Dumbbell Shrugs: 4 sets of 25 reps

    • Front Plate Raises: 4 sets of 20 reps

    • Plank with Shoulder Tap: 4 sets of 25 taps

  • Cool-down: 5-10 minutes of stretching

Thursday: Cardio and Core

  • Warm-up: 5-10 minutes of light cardio

  • Workout:

    • Cardio: 40 minutes of moderate-intensity running or cycling

    • Core Workout:

      • Bicycle Crunches: 4 sets of 30 reps

      • Leg Raises: 4 sets of 25 reps

      • Russian Twists: 4 sets of 30 reps

      • Mountain Climbers: 4 sets of 1 minute

  • Cool-down: 5-10 minutes of stretching

Friday: Shoulder and Upper Body Strength

  • Warm-up: 5-10 minutes of light cardio

  • Workout:

    • Overhead Dumbbell Press: 4 sets of 20 reps

    • Side Lateral Raises: 4 sets of 20 reps

    • Face Pulls: 4 sets of 20 reps

    • Seated Dumbbell Press: 4 sets of 20 reps

    • Plank: 4 sets of 1 minute

  • Cool-down: 5-10 minutes of stretching

Saturday: Full Body Strength and Cardio

  • Warm-up: 5-10 minutes of light cardio

  • Workout:

    • Squats: 4 sets of 20 reps

    • Deadlifts: 4 sets of 20 reps

    • Bench Press: 4 sets of 20 reps

    • Bent-over Rows: 4 sets of 20 reps

    • HIIT Cardio: 30 minutes (e.g., 1-minute sprint, 1-minute walk)

  • Cool-down: 5-10 minutes of stretching

Sunday: Active Rest

  • Activity: 30 minutes of light walking or stretching

Additional Tips:

  • Nutrition: Follow a balanced diet rich in lean proteins, healthy fats, and vegetables. Maintain a moderate caloric intake to fuel your workouts.

  • Hydration: Drink plenty of water throughout the day.

  • Sleep: Ensure you get 7-9 hours of quality sleep each night.

  • Consistency: Stick to the plan and stay consistent. Track your progress to stay motivated.

  • Adjustments: Listen to your body and adjust the intensity as needed. If any exercise causes pain, modify or replace it with a suitable alternative.

This 12-week plan is designed to help you develop strong and toned shoulders, improve upper body strength, and enhance overall fitness. Adjust the plan as needed to fit your specific needs and progress.

12-week HIIT (High-Intensity Interval Training) workout plan

Week 1-4: Building the Foundation

Monday: HIIT Cardio

  • Warm-up: 5-10 minutes of dynamic stretching

  • Workout:

    • 30 seconds sprint / 30 seconds walk (10 rounds)

    • Jumping Jacks: 1 minute

    • Burpees: 1 minute

    • Mountain Climbers: 1 minute

    • Rest: 1 minute

    • Repeat the circuit 2 times

  • Cool-down: 5-10 minutes of stretching

Tuesday: HIIT Strength

  • Warm-up: 5-10 minutes of dynamic stretching

  • Workout:

    • 40 seconds work / 20 seconds rest (8 rounds each)

    • Push-ups

    • Squat Jumps

    • Plank to Push-up

    • Walking Lunges

    • Rest: 1 minute

    • Repeat the circuit 2 times

  • Cool-down: 5-10 minutes of stretching

Wednesday: Active Recovery

  • Activity: 30 minutes of light activity (walking, yoga, or stretching)

Thursday: HIIT Cardio and Core

  • Warm-up: 5-10 minutes of dynamic stretching

  • Workout:

    • 30 seconds high knees / 30 seconds rest (10 rounds)

    • Bicycle Crunches: 1 minute

    • Russian Twists: 1 minute

    • Flutter Kicks: 1 minute

    • Rest: 1 minute

    • Repeat the circuit 2 times

  • Cool-down: 5-10 minutes of stretching

Friday: HIIT Full Body

  • Warm-up: 5-10 minutes of dynamic stretching

  • Workout:

    • 40 seconds work / 20 seconds rest (8 rounds each)

    • Burpees

    • Jump Squats

    • Plank Jacks

    • Dumbbell Thrusters (light weight)

    • Rest: 1 minute

    • Repeat the circuit 2 times

  • Cool-down: 5-10 minutes of stretching

Saturday: HIIT Plyometrics

  • Warm-up: 5-10 minutes of dynamic stretching

  • Workout:

    • 30 seconds work / 30 seconds rest (8 rounds each)

    • Box Jumps

    • Tuck Jumps

    • Skater Hops

    • Broad Jumps

    • Rest: 1 minute

    • Repeat the circuit 2 times

  • Cool-down: 5-10 minutes of stretching

Sunday: Rest

  • Rest Day: Complete rest or light activity like walking or stretching

Week 5-8: Increasing Intensity

Monday: HIIT Cardio

  • Warm-up: 5-10 minutes of dynamic stretching

  • Workout:

    • 40 seconds sprint / 20 seconds walk (10 rounds)

    • Jumping Jacks: 1 minute

    • Burpees: 1 minute

    • Mountain Climbers: 1 minute

    • Rest: 1 minute

    • Repeat the circuit 3 times

  • Cool-down: 5-10 minutes of stretching

Tuesday: HIIT Strength

  • Warm-up: 5-10 minutes of dynamic stretching

  • Workout:

    • 45 seconds work / 15 seconds rest (8 rounds each)

    • Push-ups

    • Squat Jumps

    • Plank to Push-up

    • Walking Lunges

    • Rest: 1 minute

    • Repeat the circuit 3 times

  • Cool-down: 5-10 minutes of stretching

Wednesday: Active Recovery

  • Activity: 30 minutes of light activity (walking, yoga, or stretching)

Thursday: HIIT Cardio and Core

  • Warm-up: 5-10 minutes of dynamic stretching

  • Workout:

    • 40 seconds high knees / 20 seconds rest (10 rounds)

    • Bicycle Crunches: 1 minute

    • Russian Twists: 1 minute

    • Flutter Kicks: 1 minute

    • Rest: 1 minute

    • Repeat the circuit 3 times

  • Cool-down: 5-10 minutes of stretching

Friday: HIIT Full Body

  • Warm-up: 5-10 minutes of dynamic stretching

  • Workout:

    • 45 seconds work / 15 seconds rest (8 rounds each)

    • Burpees

    • Jump Squats

    • Plank Jacks

    • Dumbbell Thrusters (light weight)

    • Rest: 1 minute

    • Repeat the circuit 3 times

  • Cool-down: 5-10 minutes of stretching

Saturday: HIIT Plyometrics

  • Warm-up: 5-10 minutes of dynamic stretching

  • Workout:

    • 40 seconds work / 20 seconds rest (8 rounds each)

    • Box Jumps

    • Tuck Jumps

    • Skater Hops

    • Broad Jumps

    • Rest: 1 minute

    • Repeat the circuit 3 times

  • Cool-down: 5-10 minutes of stretching

Sunday: Rest

  • Rest Day: Complete rest or light activity like walking or stretching

Week 9-12: Advanced Training

Monday: HIIT Cardio

  • Warm-up: 5-10 minutes of dynamic stretching

  • Workout:

    • 45 seconds sprint / 15 seconds walk (10 rounds)

    • Jumping Jacks: 1 minute

    • Burpees: 1 minute

    • Mountain Climbers: 1 minute

    • Rest: 1 minute

    • Repeat the circuit 4 times

  • Cool-down: 5-10 minutes of stretching

Tuesday: HIIT Strength

  • Warm-up: 5-10 minutes of dynamic stretching

  • Workout:

    • 50 seconds work / 10 seconds rest (8 rounds each)

    • Push-ups

    • Squat Jumps

    • Plank to Push-up

    • Walking Lunges

    • Rest: 1 minute

    • Repeat the circuit 4 times

  • Cool-down: 5-10 minutes of stretching

Wednesday: Active Recovery

  • Activity: 30 minutes of light activity (walking, yoga, or stretching)

Thursday: HIIT Cardio and Core

  • Warm-up: 5-10 minutes of dynamic stretching

  • Workout:

    • 45 seconds high knees / 15 seconds rest (10 rounds)

    • Bicycle Crunches: 1 minute

    • Russian Twists: 1 minute

    • Flutter Kicks: 1 minute

    • Rest: 1 minute

    • Repeat the circuit 4 times

  • Cool-down: 5-10 minutes of stretching

Friday: HIIT Full Body

  • Warm-up: 5-10 minutes of dynamic stretching

  • Workout:

    • 50 seconds work / 10 seconds rest (8 rounds each)

    • Burpees

    • Jump Squats

    • Plank Jacks

    • Dumbbell Thrusters (light weight)

    • Rest: 1 minute

    • Repeat the circuit 4 times

  • Cool-down: 5-10 minutes of stretching

Saturday: HIIT Plyometrics

  • Warm-up: 5-10 minutes of dynamic stretching

  • Workout:

    • 45 seconds work / 15 seconds rest (8 rounds each)

    • Box Jumps

    • Tuck Jumps

    • Skater Hops

    • Broad Jumps

    • Rest: 1 minute

    • Repeat the circuit 4 times

  • Cool-down: 5-10 minutes of stretching

Sunday: Rest

  • Rest Day: Complete rest or light activity like walking or stretching

Additional Tips:

  • Nutrition: Follow a balanced diet rich in lean proteins, healthy fats, and vegetables. Maintain a moderate caloric intake to fuel your workouts.

  • Hydration: Drink plenty of water throughout the day.

  • Sleep: Ensure you get 7-9 hours of quality sleep each night.

  • Consistency: Stick to the plan and stay consistent. Track your progress to stay motivated.

  • Adjustments: Listen to your body and adjust the intensity as needed. If any exercise causes pain, modify or replace it with a suitable alternative.

This 12-week extreme HIIT plan is designed to push your limits, improve your cardiovascular fitness, and maximize fat loss. Adjust the plan as needed to fit your specific needs and progress.

 12-week CrossFit workout plan

 12-week CrossFit workout plan designed to enhance overall fitness, strength, endurance, and agility. This plan includes a mix of high-intensity functional movements, strength training, and cardio exercises. Each week progresses in intensity to ensure continuous improvement.

Week 1-4: Building the Foundation

Monday: Strength and Conditioning

  • Warm-up: 5-10 minutes of dynamic stretching

  • Workout:

    • Deadlifts: 4 sets of 10 reps

    • Push Press: 4 sets of 10 reps

    • Box Jumps: 4 sets of 12 reps

    • Kettlebell Swings: 4 sets of 15 reps

    • Rowing: 500 meters

  • Cool-down: 5-10 minutes of stretching

Tuesday: Metabolic Conditioning (MetCon)

  • Warm-up: 5-10 minutes of dynamic stretching

  • Workout:

    • AMRAP (As Many Rounds As Possible) in 20 minutes:

      • 5 Pull-ups

      • 10 Push-ups

      • 15 Air Squats

    • 1-minute rest every 5 minutes

  • Cool-down: 5-10 minutes of stretching

Wednesday: Active Recovery

  • Activity: 30 minutes of light activity (walking, yoga, or stretching)

Thursday: Strength and Conditioning

  • Warm-up: 5-10 minutes of dynamic stretching

  • Workout:

    • Back Squats: 4 sets of 10 reps

    • Bench Press: 4 sets of 10 reps

    • Double Unders: 4 sets of 25 reps (substitute with single unders if necessary)

    • Wall Balls: 4 sets of 15 reps

    • Rowing: 500 meters

  • Cool-down: 5-10 minutes of stretching

Friday: Metabolic Conditioning (MetCon)

  • Warm-up: 5-10 minutes of dynamic stretching

  • Workout:

    • 21-15-9 (For Time):

      • Thrusters

      • Burpees

    • Complete 21 reps of each, then 15 reps of each, then 9 reps of each as fast as possible

  • Cool-down: 5-10 minutes of stretching

Saturday: Full Body Workout

  • Warm-up: 5-10 minutes of dynamic stretching

  • Workout:

    • Clean and Jerk: 4 sets of 10 reps

    • Pull-ups: 4 sets of 10 reps

    • Running: 1 mile

    • Plank: 3 sets of 1 minute

  • Cool-down: 5-10 minutes of stretching

Sunday: Rest

  • Rest Day: Complete rest or light activity like walking or stretching

Week 5-8: Increasing Intensity

Monday: Strength and Conditioning

  • Warm-up: 5-10 minutes of dynamic stretching

  • Workout:

    • Deadlifts: 4 sets of 8 reps

    • Push Press: 4 sets of 8 reps

    • Box Jumps: 4 sets of 15 reps

    • Kettlebell Swings: 4 sets of 20 reps

    • Rowing: 600 meters

  • Cool-down: 5-10 minutes of stretching

Tuesday: Metabolic Conditioning (MetCon)

  • Warm-up: 5-10 minutes of dynamic stretching

  • Workout:

    • AMRAP (As Many Rounds As Possible) in 20 minutes:

      • 10 Pull-ups

      • 20 Push-ups

      • 30 Air Squats

    • 1-minute rest every 5 minutes

  • Cool-down: 5-10 minutes of stretching

Wednesday: Active Recovery

  • Activity: 30 minutes of light activity (walking, yoga, or stretching)

Thursday: Strength and Conditioning

  • Warm-up: 5-10 minutes of dynamic stretching

  • Workout:

    • Back Squats: 4 sets of 8 reps

    • Bench Press: 4 sets of 8 reps

    • Double Unders: 4 sets of 30 reps (substitute with single unders if necessary)

    • Wall Balls: 4 sets of 20 reps

    • Rowing: 600 meters

  • Cool-down: 5-10 minutes of stretching

Friday: Metabolic Conditioning (MetCon)

  • Warm-up: 5-10 minutes of dynamic stretching

  • Workout:

    • 21-15-9 (For Time):

      • Thrusters

      • Burpees

    • Complete 21 reps of each, then 15 reps of each, then 9 reps of each as fast as possible

  • Cool-down: 5-10 minutes of stretching

Saturday: Full Body Workout

  • Warm-up: 5-10 minutes of dynamic stretching

  • Workout:

    • Clean and Jerk: 4 sets of 8 reps

    • Pull-ups: 4 sets of 12 reps

    • Running: 1.5 miles

    • Plank: 3 sets of 1 minute 30 seconds

  • Cool-down: 5-10 minutes of stretching

Sunday: Rest

  • Rest Day: Complete rest or light activity like walking or stretching

Week 9-12: Advanced Training

Monday: Strength and Conditioning

  • Warm-up: 5-10 minutes of dynamic stretching

  • Workout:

    • Deadlifts: 4 sets of 6 reps

    • Push Press: 4 sets of 6 reps

    • Box Jumps: 4 sets of 20 reps

    • Kettlebell Swings: 4 sets of 25 reps

    • Rowing: 700 meters

  • Cool-down: 5-10 minutes of stretching

Tuesday: Metabolic Conditioning (MetCon)

  • Warm-up: 5-10 minutes of dynamic stretching

  • Workout:

    • AMRAP (As Many Rounds As Possible) in 20 minutes:

      • 15 Pull-ups

      • 30 Push-ups

      • 45 Air Squats

    • 1-minute rest every 5 minutes

  • Cool-down: 5-10 minutes of stretching

Wednesday: Active Recovery

  • Activity: 30 minutes of light activity (walking, yoga, or stretching)

Thursday: Strength and Conditioning

  • Warm-up: 5-10 minutes of dynamic stretching

  • Workout:

    • Back Squats: 4 sets of 6 reps

    • Bench Press: 4 sets of 6 reps

    • Double Unders: 4 sets of 35 reps (substitute with single unders if necessary)

    • Wall Balls: 4 sets of 25 reps

    • Rowing: 700 meters

  • Cool-down: 5-10 minutes of stretching

Friday: Metabolic Conditioning (MetCon)

  • Warm-up: 5-10 minutes of dynamic stretching

  • Workout:

    • 21-15-9 (For Time):

      • Thrusters

      • Burpees

    • Complete 21 reps of each, then 15 reps of each, then 9 reps of each as fast as possible

  • Cool-down: 5-10 minutes of stretching

Saturday: Full Body Workout

  • Warm-up: 5-10 minutes of dynamic stretching

  • Workout:

    • Clean and Jerk: 4 sets of 6 reps

    • Pull-ups: 4 sets of 15 reps

    • Running: 2 miles

    • Plank: 3 sets of 2 minutes

  • Cool-down: 5-10 minutes of stretching

Sunday: Rest

  • Rest Day: Complete rest or light activity like walking or stretching

Additional Tips:

  • Nutrition: Follow a balanced diet rich in lean proteins, healthy fats, and vegetables. Maintain a moderate caloric intake to fuel your workouts.

  • Hydration: Drink plenty of water throughout the day.

  • Sleep: Ensure you get 7-9 hours of quality sleep each night.

  • Consistency: Stick to the plan and stay consistent. Track your progress to stay motivated.

  • Adjustments: Listen to your body and adjust the intensity as needed. If any exercise causes pain, modify or replace it with a suitable alternative.

This 12-week CrossFit plan is designed to help you develop overall strength, endurance, and agility. Adjust the plan as needed to fit your specific needs and progress.

12-week workout plan focused on biceps, triceps, and forearms.

Week 1-4: Building the Foundation

Monday: Biceps and Forearms

  • Warm-up: 5-10 minutes of light cardio (brisk walking or jogging)

  • Workout:

    • Dumbbell Bicep Curls: 3 sets of 15 reps

    • Hammer Curls: 3 sets of 15 reps

    • Concentration Curls: 3 sets of 12 reps per arm

    • Wrist Curls: 3 sets of 20 reps

    • Reverse Wrist Curls: 3 sets of 20 reps

  • Cool-down: 5-10 minutes of stretching

Tuesday: Active Rest and Flexibility

  • Activity: 30 minutes of yoga or stretching focusing on arm and shoulder mobility

Wednesday: Triceps and Upper Body

  • Warm-up: 5-10 minutes of light cardio

  • Workout:

    • Tricep Dips: 3 sets of 15 reps

    • Overhead Tricep Extensions: 3 sets of 15 reps

    • Tricep Kickbacks: 3 sets of 15 reps per arm

    • Push-ups: 3 sets of 12 reps

    • Dumbbell Shoulder Press: 3 sets of 15 reps

  • Cool-down: 5-10 minutes of stretching

Thursday: Cardio and Core

  • Warm-up: 5-10 minutes of light cardio

  • Workout:

    • Cardio: 30 minutes of moderate-intensity running or cycling

    • Core Workout:

      • Plank: 3 sets of 30 seconds

      • Bicycle Crunches: 3 sets of 20 reps

      • Leg Raises: 3 sets of 15 reps

      • Russian Twists: 3 sets of 20 reps

  • Cool-down: 5-10 minutes of stretching

Friday: Biceps, Triceps, and Forearms

  • Warm-up: 5-10 minutes of light cardio

  • Workout:

    • Barbell Curls: 3 sets of 15 reps

    • Skull Crushers: 3 sets of 15 reps

    • Reverse Curls: 3 sets of 15 reps

    • Tricep Pushdowns: 3 sets of 15 reps

    • Forearm Plank: 3 sets of 30 seconds

  • Cool-down: 5-10 minutes of stretching

Saturday: Full Body Strength and Cardio

  • Warm-up: 5-10 minutes of light cardio

  • Workout:

    • Squats: 3 sets of 15 reps

    • Deadlifts: 3 sets of 15 reps

    • Bench Press: 3 sets of 15 reps

    • Bent-over Rows: 3 sets of 15 reps

    • HIIT Cardio: 20 minutes (e.g., 1-minute sprint, 1-minute walk)

  • Cool-down: 5-10 minutes of stretching

Sunday: Active Rest

  • Activity: 30 minutes of light walking or stretching

Week 5-8: Increasing Intensity

Monday: Biceps and Forearms

  • Warm-up: 5-10 minutes of light cardio

  • Workout:

    • Dumbbell Bicep Curls: 4 sets of 15 reps

    • Hammer Curls: 4 sets of 15 reps

    • Concentration Curls: 4 sets of 12 reps per arm

    • Wrist Curls: 4 sets of 20 reps

    • Reverse Wrist Curls: 4 sets of 20 reps

  • Cool-down: 5-10 minutes of stretching

Tuesday: Active Rest and Flexibility

  • Activity: 30 minutes of yoga or stretching focusing on arm and shoulder mobility

Wednesday: Triceps and Upper Body

  • Warm-up: 5-10 minutes of light cardio

  • Workout:

    • Tricep Dips: 4 sets of 15 reps

    • Overhead Tricep Extensions: 4 sets of 15 reps

    • Tricep Kickbacks: 4 sets of 15 reps per arm

    • Push-ups: 4 sets of 15 reps

    • Dumbbell Shoulder Press: 4 sets of 15 reps

  • Cool-down: 5-10 minutes of stretching

Thursday: Cardio and Core

  • Warm-up: 5-10 minutes of light cardio

  • Workout:

    • Cardio: 35 minutes of moderate-intensity running or cycling

    • Core Workout:

      • Plank: 4 sets of 45 seconds

      • Bicycle Crunches: 4 sets of 25 reps

      • Leg Raises: 4 sets of 20 reps

      • Russian Twists: 4 sets of 25 reps

  • Cool-down: 5-10 minutes of stretching

Friday: Biceps, Triceps, and Forearms

  • Warm-up: 5-10 minutes of light cardio

  • Workout:

    • Barbell Curls: 4 sets of 15 reps

    • Skull Crushers: 4 sets of 15 reps

    • Reverse Curls: 4 sets of 15 reps

    • Tricep Pushdowns: 4 sets of 15 reps

    • Forearm Plank: 4 sets of 45 seconds

  • Cool-down: 5-10 minutes of stretching

Saturday: Full Body Strength and Cardio

  • Warm-up: 5-10 minutes of light cardio

  • Workout:

    • Squats: 4 sets of 15 reps

    • Deadlifts: 4 sets of 15 reps

    • Bench Press: 4 sets of 15 reps

    • Bent-over Rows: 4 sets of 15 reps

    • HIIT Cardio: 25 minutes (e.g., 1-minute sprint, 1-minute walk)

  • Cool-down: 5-10 minutes of stretching

Sunday: Active Rest

  • Activity: 30 minutes of light walking or stretching

Week 9-12: Advanced Training

Monday: Biceps and Forearms

  • Warm-up: 5-10 minutes of light cardio

  • Workout:

    • Dumbbell Bicep Curls: 4 sets of 20 reps

    • Hammer Curls: 4 sets of 20 reps

    • Concentration Curls: 4 sets of 15 reps per arm

    • Wrist Curls: 4 sets of 25 reps

    • Reverse Wrist Curls: 4 sets of 25 reps

  • Cool-down: 5-10 minutes of stretching

Tuesday: Active Rest and Flexibility

  • Activity: 30 minutes of yoga or stretching focusing on arm and shoulder mobility

Wednesday: Triceps and Upper Body

  • Warm-up: 5-10 minutes of light cardio

  • Workout:

    • Tricep Dips: 4 sets of 20 reps

    • Overhead Tricep Extensions: 4 sets of 20 reps

    • Tricep Kickbacks: 4 sets of 20 reps per arm

    • Push-ups: 4 sets of 20 reps

    • Dumbbell Shoulder Press: 4 sets of 20 reps

  • Cool-down: 5-10 minutes of stretching

Thursday: Cardio and Core

  • Warm-up: 5-10 minutes of light cardio

  • Workout:

    • Cardio: 40 minutes of moderate-intensity running or cycling

    • Core Workout:

      • Plank: 4 sets of 1 minute

      • Bicycle Crunches: 4 sets of 30 reps

      • Leg Raises: 4 sets of 25 reps

      • Russian Twists: 4 sets of 30 reps

  • Cool-down: 5-10 minutes of stretching

Friday: Biceps, Triceps, and Forearms

  • Warm-up: 5-10 minutes of light cardio

  • Workout:

    • Barbell Curls: 4 sets of 20 reps

    • Skull Crushers: 4 sets of 20 reps

    • Reverse Curls: 4 sets of 20 reps

    • Tricep Pushdowns: 4 sets of 20 reps

    • Forearm Plank: 4 sets of 1 minute

  • Cool-down: 5-10 minutes of stretching

Saturday: Full Body Strength and Cardio

  • Warm-up: 5-10 minutes of light cardio

  • Workout:

    • Squats: 4 sets of 20 reps

    • Deadlifts: 4 sets of 20 reps

    • Bench Press: 4 sets of 20 reps

    • Bent-over Rows: 4 sets of 20 reps

    • HIIT Cardio: 30 minutes (e.g., 1-minute sprint, 1-minute walk)

  • Cool-down: 5-10 minutes of stretching

Sunday: Active Rest

  • Activity: 30 minutes of light walking or stretching

Additional Tips:

  • Nutrition: Follow a balanced diet rich in lean proteins, healthy fats, and vegetables. Maintain a moderate caloric intake to fuel your workouts.

  • Hydration: Drink plenty of water throughout the day.

  • Sleep: Ensure you get 7-9 hours of quality sleep each night.

  • Consistency: Stick to the plan and stay consistent. Track your progress to stay motivated.

  • Adjustments: Listen to your body and adjust the intensity as needed. If any exercise causes pain, modify or replace it with a suitable alternative.

This 12-week plan is designed to help you develop strong and toned arms, including the biceps, triceps, and forearms. Adjust the plan as needed to fit your specific needs and progress.

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