This comprehensive exercise plan is designed to help you achieve a toned stomach, and well-defined lower body using the resources available to you. With a focus on full-body strength training, cardio, and targeted lower and upper body workouts, this plan aims to maximize your results within 1.5 hours of daily exercise. The plan includes a mix of strength training exercises to build muscle and enhance body shape, cardio sessions to burn fat, and specific core and lower body routines to target problem areas.
Strength Training
Incorporating exercises like squats, deadlifts, shoulder press, and lunges, these workouts are designed to build muscle and increase strength. Utilizing your available dumbbells, barbell, and incline bench, you’ll perform compound movements that engage multiple muscle groups, promoting overall body toning and muscle growth.
Cardio and Core Workouts
Regular cardio sessions, including running and jogging in your nearby park, help in burning excess fat, improving cardiovascular health, and increasing stamina. Core exercises such as bicycle crunches, leg raises, and Russian twists are included to strengthen the abdominal muscles, leading to a flatter stomach.
Lower Body Focus
Special emphasis is placed on lower body workouts to enhance your legs and glutes. Exercises like hip thrusts, glute bridges, and donkey kicks specifically target these areas, helping to build muscle and shape your lower body.
Flexibility and Recovery
Active recovery days with light activities like walking, yoga, or stretching are included to promote flexibility, prevent injuries, and aid in muscle recovery.
By following this balanced and structured plan consistently, you will be on your way to achieving your desired body shape, improving your fitness levels, and boosting overall well-being.
Weekly Exercise Plan
Day 1: Full Body Strength Training
Warm-up: 5-10 minutes of light jogging or brisk walking.
Squats: 3 sets of 12-15 reps (using dumbbells or barbell).
Deadlifts: 3 sets of 10-12 reps (using barbell).
Incline Bench Press: 3 sets of 10-12 reps (using dumbbells or barbell).
Bent Over Rows: 3 sets of 12 reps (using barbell).
Plank: 3 sets of 30-60 seconds.
Cool down: 5-10 minutes of stretching.
Day 2: Cardio and Core
Warm-up: 5-10 minutes of light jogging or brisk walking.
Running/Jogging: 30-45 minutes in the park.
Core Circuit
Bicycle Crunches: 3 sets of 15-20 reps.
Leg Raises: 3 sets of 12-15 reps.
Russian Twists: 3 sets of 20 reps (using a dumbbell).
Cool down: 5-10 minutes of stretching.
Day 3: Lower Body Focus
Warm-up: 5-10 minutes of light jogging or brisk walking.
Lunges: 3 sets of 12-15 reps per leg (using dumbbells).
Hip Thrusts: 3 sets of 12-15 reps (using barbell).
Leg Press (if you have access to a gym) or Squats using dumbbell or barbell: 3 sets of 12-15 reps.
Leg Curls 3 sets of 12-15 reps.
Glute Bridges: 3 sets of 15-20 reps.
Cool down: 5-10 minutes of stretching.
Day 4: Rest or Active Recovery
Day 5: Upper Body Focus
Warm-up: 5-10 minutes of light jogging or brisk walking.
Shoulder Press: 3 sets of 12-15 reps (using dumbbells).
Bicep Curls: 3 sets of 12-15 reps (using dumbbells).
Tricep Dips: 3 sets of 12-15 reps.
Chest Flyes: 3 sets of 12-15 reps (using dumbbells).
Plank to Push-Up: 3 sets of 10-12 reps.
Cool down: 5-10 minutes of stretching.
Day 6: Cardio and Lower Body Focus
Warm-up: 5-10 minutes of light jogging or brisk walking.
Running/Jogging: 30-45 minutes in the park.
Lower Body Circuit
Step-Ups: 3 sets of 12-15 reps per leg (using a bench or step).
Donkey Kicks: 3 sets of 15-20 reps per leg.
