WEEKLY WEIGHTLOSS WORKOUT

  LEGS & GLUTES 

• Barbell squats – 4×10
• Walking lunges (DB) – 3×20 steps
• Leg press – 3×15
• Romanian deadlifts – 3×10
• Standing calf raises – 3×20
   

HOME

• Bodyweight squats – 4×20
• Reverse lunges – 3×16
• Glute bridges – 3×20
• Wall sit – 3×45 sec
• Calf raises – 3×25

 FULL BODY FAT BURN 

• Treadmill incline walk – 10 min
• Dumbbell thrusters – 4×12
• Kettlebell swings – 3×20
• Battle ropes – 3×30 sec
• Plank – 3×45 sec
   

• March or jog in place – 5 min
• Squat to overhead reach – 4×15
• High knees – 3×30 sec
• Mountain climbers – 3×30 sec
• Plank – 3×45 sec

 UPPER BODY 

• Lat pulldown – 4×10
• Dumbbell bench press – 3×12
• Seated row – 3×12
• Shoulder press – 3×10
• Tricep pushdowns – 3×15
   

• Push-ups – 4×10–15
• Resistance band rows – 3×15
• Pike push-ups – 3×10
• Tricep dips (chair) – 3×15
• Plank shoulder taps – 3×20

 HIIT (SHORT & SWEATY) 

4 Rounds

• Row / Bike – 1 min
• Box jumps – 15
• Dumbbell snatch – 10 each side
• Rest 60 sec
   

4 Rounds

• Jumping jacks – 40 sec
• Squat jumps – 20
• Burpees – 10
• Rest 60 sec

 LOWER BODY + CORE 

• Deadlifts – 4×8
• Step-ups (DB) – 3×12 each leg
• Hamstring curls – 3×15
• Hanging leg raises – 3×12
• Russian twists – 3×20
   

• Hip hinge good mornings – 3×20
• Step-back lunges – 3×16
• Glute kickbacks – 3×20
• Lying leg raises – 3×15
• Russian twists – 3×30

CARDIO & CORE

GYM

• Stairmaster / Bike – 20–30 min
• Ab circuit (3 rounds):
  • Crunches ×20
  • Plank ×45 sec
  • Bicycle crunch ×20
     

HOME

• Brisk walk / jog – 30 min
• Ab circuit (3 rounds):
  • Crunches ×20
  • Plank ×45 sec
  • Heel taps ×30