Monday: HIIT Cardio (35 minutes)

1. Warm-up: 5 minutes of light jogging or dynamic stretching

2. HIIT Workout:

3. Circuit 1: 50 seconds of high-intensity exercise (e.g., sprinting, jumping jacks) followed by 10 seconds of rest. Repeat for 10 minutes.

4. Circuit 2: 50 seconds of another high-intensity exercise (e.g., mountain climbers, burpees) followed by 10 seconds of rest. Repeat for 10 minutes.

5. Cool Down: 5 minutes of walking and static stretching focusing on lower body muscles.

Tuesday: Strength Training (Drop sets and supersets)

1. Warm-up: 5-10 minutes of dynamic stretching and light cardio

2. Strength Workout:

3. Squats: 4 sets of 8 reps (performing drop sets - decreasing weight after each set)

4. Bench Press: 4 sets of 8 reps (superset with Bent-over Rows: 4 sets of 10 reps)

5. Lunges: 3 sets of 10 reps per leg (superset with Dumbbell Shoulder Press: 3 sets of 10 reps)

6. Tricep Dips: 3 sets to failure (superset with Bicep Curls: 3 sets of 12 reps)

7. Cool Down: 5-10 minutes of static stretching focusing on upper body muscles.

Wednesday: Active Recovery

1. Activities: Light cardio (e.g., brisk walking, swimming) for 30-45 minutes or yoga/stretching session focusing on mobility and flexibility.

2. Emphasis on allowing the body to recover and rejuvenate after two consecutive days of intense workouts.

Thursday: HIIT Cardio (Tabata intervals with weights, 35 minutes)

1. Warm-up: 5 minutes of light jogging or dynamic stretching

2. HIIT Workout: Tabata-style intervals with weights

3. 20 seconds of high-intensity exercise followed by 10 seconds of rest, repeated for 4 minutes per exercise:

4. Dumbbell Thrusters

5. Kettlebell Swings

6. Dumbbell Renegade Rows

7. Weighted Jump Squats

8. Cool Down: 5 minutes of walking and static stretching focusing on the full body.

Friday: Strength Training (Functional movements)

1. Warm-up: 5-10 minutes of dynamic stretching and light cardio

2. Strength Workout:

3. Deadlifts: 4 sets of 6-8 reps

4. Single-Leg Romanian Deadlifts: 4 sets of 8 reps per leg

5. Push-ups: 3 sets to failure (superset with Pull-ups or Assisted Pull-ups: 3 sets to failure)

6. Plank with Shoulder Taps: 3 sets of 30 seconds

7. Cool Down: 5-10 minutes of static stretching focusing on targeted muscle groups.

Saturday: HIIT Cardio (Circuit with kettlebells, 35 minutes)

1. Warm-up: 5 minutes of light jogging or dynamic stretching

2. HIIT Workout: Kettlebell Circuit

3. Perform each exercise for 45 seconds with 15 seconds of rest in between:

4. Kettlebell Swings

5. Goblet Squats

6. Kettlebell Deadlifts

7. Kettlebell Lunges

8. Kettlebell Push Press

9. Cool Down: 5 minutes of walking and static stretching focusing on lower body muscles.

Sunday: Rest and Recovery

1. Complete rest day or very light activity such as walking or gentle stretching.

2. Focus on proper hydration, nutrition, and sleep to aid in recovery and prepare for the upcoming week.

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8-Week Sample Diet Plan: Week 4

Monday:

1. Breakfast: Protein smoothie with spinach, banana, protein powder, and almond milk

2. Mid-Morning Snack: Greek yogurt with mixed berries

3. Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, cucumbers, and balsamic vinaigrette

4. Afternoon Snack: Carrot sticks with hummus

5. Dinner: Baked salmon with quinoa and roasted asparagus

Tuesday:

1. Breakfast: Scrambled eggs with spinach, tomatoes, and feta cheese, whole grain toast

2. Mid-Morning Snack: Apple slices with almond butter

3. Lunch: Turkey and avocado wrap with whole wheat tortilla, lettuce, tomato, and mustard

4. Afternoon Snack: Cottage cheese with pineapple chunks

5. Dinner: Stir-fried tofu with mixed vegetables (bell peppers, broccoli, snap peas) and brown rice

Wednesday:

1. Breakfast: Overnight oats with almond milk, chia seeds, sliced strawberries, and honey

2. Mid-Morning Snack: Handful of almonds

3. Lunch: Quinoa salad with black beans, corn, cherry tomatoes, cilantro, and lime vinaigrette

4. Afternoon Snack: Celery sticks with peanut butter

5. Dinner: Grilled shrimp skewers with quinoa tabbouleh and roasted Brussels sprouts

Thursday:

1. Breakfast: Protein pancakes topped with Greek yogurt and mixed berries

2. Mid-Morning Snack: Cottage cheese with sliced peaches

3. Lunch: Lentil soup with mixed vegetables and whole grain crackers

4. Afternoon Snack: Sliced cucumber with tzatziki sauce

5. Dinner: Grilled chicken breast with roasted sweet potatoes and green beans

Friday:

1. Breakfast: Veggie omelet with bell peppers, onions, tomatoes, and spinach

2. Mid-Morning Snack: Protein shake with almond milk and frozen mixed berries

3. Lunch: Spinach salad with grilled tofu, strawberries, almonds, and balsamic vinaigrette

4. Afternoon Snack: Whole grain rice cakes with avocado

5. Dinner: Baked cod with quinoa pilaf and steamed broccoli

Saturday:

1. Breakfast: Greek yogurt with sliced banana, almonds, and a drizzle of honey

2. Mid-Morning Snack: Protein bar

3. Lunch: Turkey and avocado wrap with whole wheat tortilla, lettuce, tomato, and mustard

4. Afternoon Snack: Cottage cheese with mango chunks

5. Dinner: Grilled steak with roasted sweet potatoes and sautéed spinach

Sunday:

1. Breakfast: Scrambled eggs with diced tomatoes, onions, and spinach, whole grain toast

2. Mid-Morning Snack: Handful of mixed nuts (almonds, walnuts, cashews)

3. Lunch: Quinoa salad with chickpeas, cucumbers, cherry tomatoes, feta cheese, and lemon-tahini dressing

4. Afternoon Snack: Rice cakes with almond butter and sliced strawberries

5. Dinner: Baked chicken thighs with roasted Brussels sprouts and quinoa