Weekly workout schedule ✨🏋️ let’s burn fat ‼️🔥

Want to stay fit even when you’re short on time for workouts? Follow me, I’ve got a plan for you! ❤️

✅ DAY 1 – Glutes & Hamstrings (Monday)

Warm-up (5–10 min):

• Stairmaster or treadmill incline walk

• Dynamic stretches (leg swings, hip circles)

Workout:

1. Hip Thrusts – 4x10-12

2. Romanian Deadlifts (Dumbbells or Barbell) – 4x10

3. Cable Kickbacks – 3x12 (each leg)

4. Walking Lunges (weighted) – 3x20 steps

5. Glute Bridges (bodyweight or weighted) – 3x15

Cardio (optional):

• 15–20 min incline walk or elliptical

✅ DAY 2 – Back & Biceps (Tuesday)

Warm-up (5–10 min):

• Rowing machine or light lat pulldowns

• Arm circles, band pull-aparts

Workout:

1. Lat Pulldowns (wide grip) – 4x10

2. Dumbbell Rows (single-arm) – 3x10 each side

3. Cable Seated Rows or Machine Rows – 3x12

4. EZ Bar or Dumbbell Curls – 3x12

5. Hammer Curls – 3x10

Cardio (optional):

• 10–15 min Stairmaster or HIIT circuit

✅ DAY 3 – Glutes & Quads (Thursday)

Warm-up (5–10 min):

• Light cycling or treadmill

• Bodyweight squats, leg swings

Workout:

1. Barbell or Goblet Squats – 4x10

2. Bulgarian Split Squats – 3x10 each leg

3. Leg Press (feet lower on platform to hit quads) – 3x12

4. Cable Kickbacks or Smith Machine Donkey Kicks – 3x15

5. Step-ups (weighted or bodyweight) – 3x12 each leg

Cardio:

• 20 min incline treadmill or dance cardio

✅ DAY 4 – Shoulders, Triceps & Abs (Friday or Saturday)

Warm-up (5–10 min):

• Arm swings, light dumbbell raises

Workout:

1. Dumbbell Shoulder Press – 4x10

2. Lateral Raises – 3x12

3. Front Raises (optional) – 2x12

4. Triceps Pushdowns (cable or band) – 3x12

5. Overhead Triceps Extension (dumbbell) – 3x10

6. Plank (weighted or bodyweight) – 3x30 sec

7. Hanging Leg Raises / Bicycle Crunches – 3x15

Cardio (optional):

• 15 min HIIT, jump rope or treadmill intervals

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