Warm-up (4 min)
• Light treadmill walk (2 min)
• Arm circles (2 min)
• Arm circles (2 min)
Main Workout
Exercise 1
Incline DB Press + Cable Fly
3 sets: 10 + 12 reps
🔗 SUPERSET: Press → Fly (no rest) → Rest 45s → Repeat 2x
• Incline bench 45°, dumbbells shoulder height
• Cables high, squeeze inner chest (armpit area)
• Cables high, squeeze inner chest (armpit area)
✓
Exercise 2
Machine Press + Rope Pushdown
3 sets: 12 + 12 reps
🔗 SUPERSET: Machine Press → Pushdown (no rest) → Rest 45s → Repeat 2x
• Machine chest press, controlled descent
• Rope pushdown, elbows close to body
• Rope pushdown, elbows close to body
✓
Exercise 3
Bench Dips + Push-ups
3 sets: 10 + 12 reps
🔗 SUPERSET: Dips → Push-ups (no rest) → Rest 45s → Repeat 2x
• Bench dips, elbows close, go deep
• Push-ups, full range of motion
• Push-ups, full range of motion
✓
Finisher
Incline Walk + Jog
6 minutes
• 5 min incline treadmill walk
• 1 min light jog to cool down
• 1 min light jog to cool down
✓
HIIT Phase (12 min)
HIIT Treadmill
12 minutes
• 1 min FAST (80% effort)
• 1 min SLOW (walk)
• Repeat 6 times
• 1 min SLOW (walk)
• Repeat 6 times
✓
Core Circuit (3 rounds - 25 min)
Do all 5 exercises back-to-back → Rest 45s → Repeat 2x more
Circuit 1 of 5
Hanging Knee Raises
3 rounds × 12 reps
Hang from bar, raise knees to hips, lower slowly
GIF
✓
Circuit 2 of 5
Cable Crunch
3 rounds × 15 reps
Kneel facing machine, crunch using ABS only, pause 1 sec
GIF
✓
Circuit 3 of 5
Russian Twist
3 rounds × 20 reps
Sit with knees bent, hold weight, rotate left-right (20 = 10 each)
GIF
✓
Circuit 5 of 5
Mountain Climbers
3 rounds × 20 reps
Plank, drive knees to chest rapidly (20 = 10 each leg)
GIF
✓
Burnout
Max Effort - Jumping Jacks or Boxing
1-2 minutes
All out → catch breath
✓
Warm-up (4 min)
• Light rowing machine (2 min)
• Shoulder rolls & band pulls (2 min)
• Shoulder rolls & band pulls (2 min)
Main Workout
Exercise 1
Lat Pulldown + Seated Row
3 sets: 10 + 10 reps
🔗 SUPERSET: Pulldown → Row (no rest) → Rest 45s → Repeat 2x
• Lat pulldown: wide grip, pull to upper chest
• Cable row: squeeze shoulder blades
• Cable row: squeeze shoulder blades
✓
Exercise 2
Face Pull + Rear Delt Fly
3 sets: 15 + 15 reps
🔗 SUPERSET: Face Pull → Rear Delt (no rest) → Rest 45s → Repeat 2x
• Face pull: cable at eye height
• Rear delt fly: ⭐ REDUCES SHOULDER BROADNESS
• Rear delt fly: ⭐ REDUCES SHOULDER BROADNESS
✓
Exercise 3
Light Lateral Raise + Plank
3 sets: 12 + 45s
🔗 SUPERSET: Lateral Raise → Plank (no rest) → Rest 45s → Repeat 2x
• Lateral raise: light dumbbells to shoulder height
• Plank: forearm plank, 45 seconds
• Plank: forearm plank, 45 seconds
✓
Finisher
Light Cardio
6 minutes
Cycling or cross trainer (steady, low intensity)
✓
Warm-up (2 min)
• Light jog (1 min)
• Dynamic stretches (1 min)
• Dynamic stretches (1 min)
Fat Loss Circuit (8 Exercises × 4 Rounds)
⭐ 20-30s REST between exercises | 1-2 min rest between rounds
Cool-down
Walk & Stretch
3 minutes
Catch breath → Full body stretching
✓
Warm-up (3 min)
• Light cycling or leg swings (2 min)
• Hip circles & bodyweight squats (1 min)
• Hip circles & bodyweight squats (1 min)
Legs — 3 sets each
Exercise 1
Leg Extension
3 sets
✓
Exercise 2
Leg Press
3 sets
✓
Exercise 3
Leg Curl
3 sets
✓
Exercise 4
Squats
3 sets
✓
Exercise 5
Standing Calf Raise
3 sets
✓
Abs & Core — Lower Belly Focus
Exercise 6
Hanging Knee Raises
3 sets
✓
Exercise 7
Cable Crunch
3 sets
✓
Exercise 8
Reverse Crunch
3 sets
✓
Exercise 9
Cable Oblique Twists
3 sets
✓
Cool-down (2 min)
• Stretch