SUN
🔥
Chest
MON
💪
Back
TUE
🦵
Legs
WED
🧘
Tummy
THU
🚴
Cardio
FRI
🌿
Rest
SAT
😴
Rest
SUNDAY
Chest Day · Room 1
Do these from top to bottom. Finish one, then scroll down to the next.
FIRST: WARM UP · 7 MIN
WARM UP
1. Hip Circles
1
Stand with feet apart. Put your hands on your hips.
2
Move your hips in a big slow circle, like drawing a circle with your body.
3
Do 10 circles one way, then 10 the other way.
10 circles each way
WARM UP
2. Arm Circles
1
Stand straight. Stretch both arms out to the sides.
2
Make big circles with your arms — 15 forward.
3
Then 15 circles backward.
15 each way
WARM UP
3. Inchworm
1
Stand up. Bend down and put both hands on the floor.
2
Walk your hands forward until you are in a push-up position.
3
Walk your feet up to your hands. Stand up. That is 1 time.
Do 5 times
NEXT: CARDIO · 10 MIN
CARDIO
4. Cycle on the Bike
1
Go to Room 2. Sit on the cycle machine.
2
Set it to easy. Start cycling slowly.
3
Keep cycling for 10 minutes. You should breathe a little fast but still be able to talk.
10 minutesEasy speed
LAST: 2 MACHINES · ROOM 1
EXERCISE 1
5. Incline Dumbbell Press
1
Sit on the slanted bench (the blue one in Room 1).
2
Hold one light dumbbell in each hand, near your chest.
3
Push both hands up towards the sky. Slowly bring them back down.
4
Ask the gym helper to give you light dumbbells (4–6 kg).
3 sets of 12Rest 1 min between sets
EXERCISE 2
6. Side Raise
1
Hold a very light dumbbell in each hand (2–4 kg). Stand straight.
2
Lift both arms out to the sides, up to shoulder height.
3
Slowly bring them down. Do not swing your body.
3 sets of 15Light weight only
DONE: COOL DOWN
FINISH
7. Plank Hold
1
Lie face down. Lift up on your elbows and toes.
2
Keep your body straight like a board. Do not let your hips drop.
3
Hold for 20 seconds. Rest. Do it 2 times.
2 holds of 20 sec
✅ That's it for today. Well done!
MONDAY
Back Day · Room 2
Do these from top to bottom.
FIRST: WARM UP · 7 MIN
WARM UP
1. Arm Circles + Hip Circles
1
Make 15 big arm circles forward, then 15 backward.
2
Then do 10 hip circles each way.
3
This wakes up your body before lifting.
3 minutes
WARM UP
2. Bird Dog
1
Get on your hands and knees on the floor. Keep your back flat.
2
Stretch your right arm forward and left leg back at the same time.
3
Hold 2 seconds. Bring back. Switch to the other side.
10 times each side
WARM UP
3. Leg Stretch
1
Stand up. Put one foot a little in front.
2
Slowly bend forward and reach for your toes. Keep your back straight.
3
Hold 15 seconds. Switch legs.
15 sec each leg
NEXT: CARDIO · 10 MIN
CARDIO
4. Elliptical Machine
1
Go to Room 2. Step onto the elliptical (the standing machine where your feet glide).
2
Hold the handles. Push and pull your arms and legs together.
3
Keep going for 10 minutes at an easy speed.
10 minutes
LAST: 2 MACHINES · ROOM 2
EXERCISE 1
5. Lat Pulldown
1
Sit at the machine with the bar hanging from the top.
2
Hold the bar wide with both hands.
3
Pull the bar down to the top of your chest. Slowly let it go back up.
4
Ask the gym helper to set a light weight.
3 sets of 12Start light
EXERCISE 2
6. Seated Row
1
Sit facing the machine. Put your feet on the foot rest.
2
Hold the handle. Pull it towards your belly button.
3
Squeeze your back. Slowly let it go. Sit up straight the whole time.
3 sets of 12Back straight
DONE: COOL DOWN
FINISH
7. Back Stretch + Plank
1
Join your hands in front. Push them away and round your back. Hold 5 sec.
2
Then do a plank hold for 20 seconds.
3
Your back worked hard today — always stretch after.
5 minutes
✅ That's it for today. Well done!
SATURDAY
Rest Day
😴
Take Rest Today
No gym today. Your body needs rest to get stronger. This is part of the plan.
🚶 Go for a 20 minute walk outside
💧 Drink lots of water (3 bottles)
🥗 Eat your normal healthy food
😴 Sleep early tonight
❌ Do NOT do heavy exercise
TUESDAY
Leg Day · Room 2
Legs are the best day to lose belly fat. Do not skip!
FIRST: WARM UP · 7 MIN
WARM UP
1. Hip Circles
1
Hands on hips. Make big slow circles with your hips.
2
10 circles one way, 10 the other way.
3
Very important before leg day.
10 each way
WARM UP
2. Squats (No Weight)
1
Stand with feet apart. Put your arms in front for balance.
2
Bend your knees and sit back, like sitting on a chair.
3
Stand back up. Do not use any weight — just your body.
2 sets of 15
WARM UP
3. Leg Stretch
1
Put one foot in front. Bend forward and reach for your toes.
2
Keep your back straight. Hold 15 seconds.
3
Switch legs. Your legs must be warm before the machines.
15 sec each leg
NEXT: CARDIO · 10 MIN
CARDIO
4. Cycle on the Bike
1
Sit on the cycle machine in Room 2.
2
Cycle slowly for 10 minutes.
3
This warms up your legs and knees.
10 minutes
LAST: 2 MACHINES · ROOM 2
EXERCISE 1
5. Leg Extension
1
Sit on the leg machine (red seat in Room 2).
2
Put your feet behind the bottom pad.
3
Lift your legs up until they are straight. Hold 1 second. Slowly lower.
4
Ask the gym helper to set a light weight.
3 sets of 12Hold 1 sec at top
EXERCISE 2
6. Leg Curl
1
Same machine area. This works the back of your legs.
2
Put your legs on top of the pad.
3
Curl your legs down and back. Hold 1 second. Slowly return.
4
Ask the gym helper to set it up for you.
3 sets of 12Go slow
DONE: COOL DOWN
FINISH
7. Hip Lift
1
Lie on your back. Bend your knees, feet flat on the floor.
2
Push your hips up towards the sky. Squeeze. Hold 2 seconds.
3
Slowly come down. Good stretch after leg day.
2 sets of 15
✅ That's it for today. Well done!
WEDNESDAY
Tummy + Shoulder Day
These build your stomach muscles. Good food removes the fat. Both together work.
FIRST: WARM UP · 7 MIN
WARM UP
1. Inchworm
1
Bend down, put hands on the floor.
2
Walk hands forward to push-up position.
3
Walk feet to hands. Stand up. Do 5 times.
5 times
WARM UP
2. Dead Bug
1
Lie on your back. Point both arms up. Lift both legs, knees bent.
2
Slowly lower your right arm back and left leg down — don't touch the floor.
3
Bring back. Switch sides. Keep your lower back flat on the floor.
10 each side
NEXT: CARDIO · 10 MIN
CARDIO
3. Mountain Climbers (or Bike)
1
Get into a push-up position. Pull one knee to your chest, then switch fast, like running.
2
Do 10 minutes. Take breaks when tired.
3
If this is too hard, just use the cycle machine for 10 minutes instead.
10 minutes
LAST: 2 MACHINES · ROOM 1
EXERCISE 1
4. Shoulder Press
1
Sit on the flat bench in Room 1. Sit up straight.
2
Hold a light dumbbell in each hand, near your shoulders.
3
Push both hands straight up. Slowly bring them down to your shoulders.
3 sets of 12Back straight
EXERCISE 2
5. Side Raise
1
Hold light dumbbells (2–4 kg). Stand straight.
2
Lift both arms out to the sides up to shoulder height.
3
Slowly bring down. This makes your shoulders look good.
3 sets of 15
DONE: TUMMY EXERCISES
TUMMY
6. Plank Hold
1
Lie face down. Lift up on elbows and toes.
2
Keep body straight like a board. Hold 20 seconds.
3
Rest. Do it 3 times.
3 holds of 20 sec
TUMMY
7. Crunches
1
Lie on your back. Bend your knees. Hands behind your head.
2
Lift your head and shoulders up towards your knees.
3
Slowly come down. Breathe out when you lift up.
3 sets of 20
TUMMY
8. Leg Lifts
1
Lie flat. Put your hands under your bottom. Legs straight.
2
Lift both legs up. Then slowly lower them — don't touch the floor.
3
Slower is better. This works the lower tummy.
3 sets of 12
✅ That's it for today. Well done!
THURSDAY
Cardio Day · Room 2
No machines today. Only cardio. This is the best day to burn belly fat.
FIRST: QUICK WARM UP · 5 MIN
WARM UP
1. Hip + Arm Circles
1
10 hip circles each way.
2
15 arm circles each way.
3
3 minutes total. Then start the cardio.
3 minutes
CARDIO · 40 MIN TOTAL
PART 1
2. Cycle on the Bike
1
Sit on the cycle machine. Easy to medium speed.
2
Cycle for 15 minutes.
3
Breathe a little fast but you can still talk.
15 minutes
PART 2
3. Elliptical Machine
1
Step onto the elliptical. Hold the handles.
2
Push and pull arms and legs together.
3
Keep going for 15 minutes. Medium speed.
15 minutes
PART 3
4. Mountain Climbers
1
Push-up position. Pull knees to chest fast, like running.
2
Do 30 seconds. Rest 30 seconds.
3
Repeat 6 times. This is hard — rest when you need to.
30 sec on, 30 sec rest, 6 times
DONE: COOL DOWN
FINISH
5. Slow Walk + Stretch
1
Walk slowly around the gym for 5 minutes.
2
Let your breathing slow down. Never stop suddenly after cardio.
3
Then stretch your legs and back.
5 minutes
✅ That's it for today. Well done!
FRIDAY
Full Rest Day
🌿
You Did Great This Week!
5 days done. Today, just relax. Your body builds muscle while you rest.
☕ Wake up slowly. Eat a good breakfast.
🚶 A short evening walk is enough
💧 Drink water through the day
😴 Sleep early, ready for Sunday