1
Elliptical
Warm-up · full body
🎯 5–7 min⏱ Rest Warm-up
Easy to moderate pace. Smooth, relaxed strides — you should be able to talk comfortably.
💡 Easy/moderate warm-up.
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Monday
Full Body A
8 exercises⏱ 55–65 min🎯 Fat loss + strength
Ground rules
- ✓3 sets unless stated otherwise
- ✓8–12 reps for most strength exercises
- ✓Rest 60–120 sec between sets
- ✓Choose a weight where you could still do ~2 more clean reps
- ✓Do not train to failure
- ✓Cardio comes after weights
Exercises
2
Goblet Dumbbell Squat
Quads · glutes · core
🎯 3 × 10–12⏱ Rest 90–120 sec
Hold one dumbbell vertically at your chest. Keep your chest tall, sit your hips down between your knees, and drive through your whole foot to stand.
3
Incline Push-up
Chest · triceps · shoulders · core
🎯 3 × 8–15⏱ Rest 90 sec
Use the same elevated surface you have been using. Keep your body straight, bring your chest toward the surface, and don't let your hips sag.
💡 When you can do 15 + 15 + 15 comfortably, lower the incline to make the exercise harder.
4
Lat Pulldown
Lats · biceps · upper back
🎯 3 × 8–12⏱ Rest 90 sec
Grip slightly wider than shoulders. Pull the bar to upper chest, lead with the elbows, keep your torso mostly upright.
5
Seated Row
Mid back · rear delts · biceps
🎯 3 × 10–12⏱ Rest 90 sec
Sit tall with a slight lean. Pull the handle to your lower ribs, squeeze shoulder blades together, then let the arms stretch fully.
6
Seated Hamstring Curl
Hamstrings
🎯 3 × 10–15⏱ Rest 60–90 sec
Pad sits just above your heels. Curl down smoothly, pause briefly, and return slowly — no swinging.
7
Plank
Core · abs · glutes
🎯 2 × 20–40 sec⏱ Rest 60 sec
Forearms under shoulders, body in one straight line from head to heels. Squeeze glutes, breathe steadily, no sagging hips.
8
Cardio Finisher
Conditioning · fat burn
🎯 10–15 min⏱ Rest Finisher
Treadmill, elliptical or cycle at a steady, conversational pace.
💡 Treadmill / elliptical / cycle. Done after weights.
Monday · Full Body A
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