Fitness plan example for a week

Here’s an example of a balanced fitness plan for a week, designed for general fitness. It includes a mix of cardio, strength training, flexibility work, and rest to ensure a well-rounded approach. Feel free to adjust based on your specific goals, fitness level, and preferences.

Day 1: Full-Body Strength Training

• Warm-up: 5-10 minutes of light cardio (e.g., brisk walking or cycling)
• Workout:
  1. Squats – 3 sets of 12 reps
  2. Push-ups – 3 sets of 10-15 reps
  3. Dumbbell rows – 3 sets of 12 reps (each arm)
  4. Plank – 3 sets of 30-45 seconds
  5. Glute bridges – 3 sets of 12 reps
• Cool-down: 5-10 minutes of stretching

Day 2: Cardio + Core

• Warm-up: 5-10 minutes of light cardio
• Workout:
  1. Jog or brisk walk – 30 minutes
  2. Bicycle crunches – 3 sets of 20 reps
  3. Leg raises – 3 sets of 12 reps
  4. Russian twists – 3 sets of 20 reps
  5. Side plank – 2 sets per side (30 seconds each)
• Cool-down: 5-10 minutes of stretching

Day 3: Active Recovery or Rest

• Activity: Light activity such as walking, yoga, or stretching for 30-45 minutes. This helps with muscle recovery while keeping you active.

Day 4: Upper Body Strength Training

• Warm-up: 5-10 minutes of light cardio
• Workout:
  1. Dumbbell shoulder press – 3 sets of 12 reps
  2. Push-ups – 3 sets of 10-15 reps
  3. Dumbbell bicep curls – 3 sets of 12 reps
  4. Tricep dips – 3 sets of 12 reps
  5. Dumbbell chest press – 3 sets of 12 reps
• Cool-down: 5-10 minutes of stretching

Day 5: Cardio + Lower Body

• Warm-up: 5-10 minutes of light cardio
• Workout:
  1. Cycling or brisk walk – 30 minutes
  2. Lunges – 3 sets of 12 reps per leg
  3. Step-ups – 3 sets of 12 reps per leg
  4. Deadlifts (with or without weights) – 3 sets of 12 reps
  5. Calf raises – 3 sets of 15 reps
• Cool-down: 5-10 minutes of stretching

Day 6: Full-Body Workout or HIIT

• Warm-up: 5-10 minutes of light cardio
• Workout:
  1. High-Intensity Interval Training (HIIT) – 20-30 minutes (e.g., 30 seconds of high-intensity exercise followed by 30 seconds of rest, alternating between jumping jacks, burpees, sprints, mountain climbers, etc.)
• Cool-down: 5-10 minutes of stretching

Day 7: Rest or Active Recovery

• Activity: Take a full rest day or engage in light, enjoyable activity like walking, stretching, or yoga for 30-45 minutes.

This plan provides a mix of strength training, cardio, and recovery days to build endurance, strength, and flexibility while allowing for adequate rest. Adjust the exercises, sets, and reps as needed based on your fitness level and goals!