At Niro Active, we believe that strength and endurance are the foundations of a fit and resilient body. This expert guide provides a balanced workout routine to help you build muscle, increase stamina, and feel your best. Whether youโre just starting or looking to level up, this plan is for you.
Exercise Routine: Weekly Plan
Day 1: Full-Body Strength Training
Warm-Up (5-10 minutes):
- Jumping jacks: 1 minute
- Dynamic stretches (arm circles, leg swings, hip openers): 2 minutes
- Bodyweight squats: 10 reps
Main Workout:
- Deadlifts: 4 sets of 8 reps
- Push-ups: 4 sets of 10-15 reps
- Bent-over rows (with dumbbells or resistance bands): 4 sets of 8-10 reps
- Plank hold: 3 sets of 30-60 seconds
Cool Down (5-10 minutes):
- Stretching for major muscle groups (hamstrings, quads, shoulders, back)
Day 2: Cardio and Core Endurance
Warm-Up (5-10 minutes):
- High knees: 1 minute
- Dynamic stretches (spinal twists, standing toe touches): 2 minutes
Main Workout:
- Running or brisk walking: 20-30 minutes
- Bicycle crunches: 3 sets of 15-20 reps
- Mountain climbers: 3 sets of 30 seconds
- Side planks: 3 sets of 20-30 seconds each side
Cool Down (5-10 minutes):
- Gentle stretching and deep breathing
Day 3: Rest and Recovery
Rest days are crucial for muscle recovery and growth. Use this day to focus on:
- Gentle yoga or stretching.
- Hydration and balanced nutrition.
- Foam rolling or using a massage gun.
Day 4: Lower Body Strength and Power
Warm-Up (5-10 minutes):
- Jump rope: 2 minutes
- Dynamic lunges: 1 minute
Main Workout:
- Squats (bodyweight or weighted): 4 sets of 10-12 reps
- Romanian deadlifts (with dumbbells or a barbell): 4 sets of 8 reps
- Bulgarian split squats: 3 sets of 8-10 reps per leg
- Calf raises: 3 sets of 20 reps
Cool Down (5-10 minutes):
- Stretch hamstrings, quads, and glutes
Day 5: Upper Body and Core Strength
Warm-Up (5-10 minutes):
- Arm swings: 1 minute
- Light push-ups: 1 minute
Main Workout:
- Overhead shoulder press (dumbbells or barbell): 4 sets of 8 reps
- Bench press (or push-ups if no equipment): 4 sets of 8-10 reps
- Pull-ups or lat pulldown: 3 sets of 5-8 reps
- Russian twists: 3 sets of 20 reps (10 per side)
Cool Down (5-10 minutes):
- Stretch chest, shoulders, and triceps
Day 6: High-Intensity Interval Training (HIIT)
Warm-Up (5-10 minutes):
- Jumping jacks: 2 minutes
- Arm and leg dynamic stretches: 2 minutes
Main Workout:ย (Repeat circuit 3-4 times)
- Burpees: 30 seconds
- Squat jumps: 30 seconds
- Rest: 30 seconds
- Push-ups: 30 seconds
- Mountain climbers: 30 seconds
- Rest: 30 seconds
Cool Down (5-10 minutes):
- Gentle stretching
Day 7: Active Recovery
Take a low-impact walk or light yoga session. Focus on mobility and enjoy a relaxing day while staying lightly active.
Pro Tips for Success
- Hydration: Drink plenty of water before, during, and after your workouts.
- Consistency: Stick to your routine for long-term results.
- Nutrition: Pair your workouts with balanced meals high in protein and complex carbs.
