Fat Loss - III
Fat loss goes beyond just eating less—it’s about smart choices, consistent movement, and sustainable habits. To shed fat, focus on creating a calorie deficit, nourishing your body with clean, whole foods, and staying active through both strength and cardio training. Stick to a balanced routine, prioritize recovery, and stay patient. With commitment and consistency, you’ll see your body transform and your goals come to life!
| Day 1: Functional Training + Cardio | |||||
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 | Video |
| Warm-up: Jump rope or rowing | 5-10 minutes | 5-10 minutes | 5-10 minutes | 5-10 minutes | View |
| Battle Ropes (0s on, 30s off) | 30 seconds | 30 seconds | 30 seconds | 30 seconds | View |
| Kettlebell Swings | 15 reps | 15 reps | 15 reps | 15 reps | View |
| Box Jumps | 10 reps | 10 reps | 10 reps | 10 reps | View |
| Medicine Ball Slams | 12 reps | 12 reps | 12 reps | 12 reps | View |
| Sled Push | 30-50 meters | 30-50 meters | 30-50 meters | 30-50 meters | View |
| Treadmill HIIT (30s sprint, 30s walk) | 15 minutes | 15 minutes | 15 minutes | 15 minutes | |
Day 2: Resistance Training + Cardio (Lower Body Focus) | |||||
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 | Video |
| Warm-up: Bodyweight squats | 20 reps | 20 reps | 20 reps | – | View |
| Bulgarian Split Squats (Dumbbells or Bodyweight) | 12-15 reps | 12-15 reps | 12-15 reps | – | View |
| Box Step-ups | 12-15 reps | 12-15 reps | 12-15 reps | – | View |
| Romanian Deadlifts | 10-15 reps | 10-15 reps | 10-15 reps | – | View |
| Leg Curls | 15 reps | 15 reps | 15 reps | – | View |
| Incline Walking or Cycling (Steady-State) | 15-20 minutes | 15-20 minutes | 15-20 minutes | – | |
| Day 3: Functional Training + Core | |||||
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 | Video |
| Warm-up: Air rower | 50 reps | 50 reps | 50 reps | – | View |
| Kettlebell Goblet Squats | 12-15 reps | 12-15 reps | 12-15 reps | – | |
| Burpees or Wall Ball Slams | 10-12 reps | 10-12 reps | 10-12 reps | – | View |
| Battle Rope | 30 seconds | 30 seconds | 30 seconds | – | View |
| Stepper Step-overs (Weighted or Bodyweight) | 12 reps | 12 reps | 12 reps | – | |
| Core Workout (Hanging Leg Raises, Russian Twists, Plank Holds) | – | – | – | – | View |
| Rowing Machine or Assault Bike HIIT | 20 minutes | 20 minutes | 20 minutes | – | View |
| Day 4: Strength Training (Upper Body Focus) | |||||
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 | Video |
| Warm-up: Shoulder mobility work + resistance band activation | – | – | – | – | |
| Overhead Shoulder Press | 10 reps | 10 reps | 10 reps | – | View |
| Pull-ups (Assisted if needed) | 8-10 reps | 8-10 reps | 8-10 reps | – | View |
| Bent-over Rows (Dumbbell or Barbell) | 10-12 reps | 10-12 reps | 10-12 reps | – | |
| Triceps Dips or Rope Pushdowns | 12-15 reps | 12-15 reps | 12-15 reps | – | View |
| Biceps Curls (Dumbbells or Resistance Bands) | 12 reps | 12 reps | 12 reps | – | View |
| Incline Walking or Cycling (Steady-State) | 25 minutes | 25 minutes | 25 minutes | – | View |
Day 5: Resistance Training + Cardio (Lower Body & Core Focus) | |||||
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 | Video |
| Warm-up: Jump rope + hip activation drills | – | – | – | – | View |
| Sled Pulls or Heavy Carries | 3 rounds | 3 rounds | 3 rounds | – | View |
| Lunges (Weighted or Bodyweight) | 12 reps per leg | 12 reps per leg | 12 reps per leg | – | View |
| Hip Thrusts (Light to Moderate Weight) | 10 reps | 10 reps | 10 reps | – | View |
| Step-ups (Weighted or Bodyweight) | 12 reps per leg | 12 reps per leg | 12 reps per leg | – | View |
| Core Work: Hanging Knee Raises, Ab Rollouts, Bicycle Crunches | – | – | – | – | View |
| Rowing or Stair Climber (HIIT Intervals) | 20 minutes | 20 minutes | 20 minutes | – | View |
| Day 6: Functional & Cardio Conditioning | |||||
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 | Video |
| Warm-up: Dynamic mobility work + light cardio | – | – | – | – | View |
| Battle Ropes (30s on, 30s off) | 30 seconds | 30 seconds | 30 seconds | 30 seconds | View |
| Kettlebell Snatches or Cleans | 10 reps | 10 reps | 10 reps | – | View |
| Jump Rope Intervals (45s on, 15s off) | 45 seconds | 45 seconds | 45 seconds | – | View |
| Medicine Ball Slams | 12 reps | 12 reps | 12 reps | – | View |
| Assault Bike or Treadmill Sprints | 20 minutes | 20 minutes | 20 minutes | – | View |
If you experience any difficulties or have any concerns regarding this workout plan, please don’t hesitate to reach out. You can speak with any trainer available on the floor for guidance, or visit the reception desk for further assistance. We’re here to support you on your fitness journey and ensure you have the best experience possible!