SSPfittness: 7 days/ Week

**Your body does burn fat and your muscles to be fit with this program **

Weight-loss and fitness

7 dagar/ Veckan

Click on each exercise to see pictures!

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Day 1: Bodyweight training and cardio 

Day 2: Circuit Training

 Day 3: Chest and biceps 

Day 4: Power Walk and poses 

Day 5: Leg and triceps 

Day 6: Shoulder and back 

Day 7: Swimming/ poses/ recovery 


Day 1: Body training/ Cardio

1.Cycling          10 minutes

2.Single leg squat     2*14

3.Step up single leg 2*14

4.Bosu squat         2*14

5.Single leg leg press     2*14

6.Leg Swiss ball curls 3*14

7.Single leg vertical jump and land     2*14

8.Lateral hope and stick         2*30 sec

9.Skater hop and Stick          2*30 sec

10.Wobble board varieties one leg balance       left/ Right  2*30

11. Treadmill                             20 min            

12.Stretching   10 mins

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Day 2: Circuit training 30 minutes

9 stations of 30 sec each repeated for 5 circuit No rest between exercise, rest between circuit  60 sec.

1. Jump rope

2.Battle ropes exercise  A, B, C

3.Barbell hang clean A, B

4.Medicine ball exercise A, B,

5. Plyometric   

6. Swiss ball  A, B,

7.Kettlebell 

8.Quick feet drills 

9.Elastic band 

Elliptical machine cardio 15 min 

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Day 3: Chest and biceps

1.sspUgud yoga             2 min

2.Pushup                                                 3 sets 10 reps

3.Chest press dumbbell                               2 sets 14 reps

4.Chest press dumbbell incline                         2 sets 14 reps

5.Chest crossover cable      2 sets 14 reps

6.Parallell dips                                         2 sets 14 reps

7.Biceps standing barbell                          2 sets 14 reps

8.Biceps preacher barbell                         2 sets 14 reps

9.Biceps dumbbell seated                         2 sets 14 reps

10.Upright  barbell row                                2 sets 14 reps

11.Wrist dumbbell                                       2 sets 14 reps

12. Twist Dumbbell .       3 sets 15 reps

Stretching                                   5 mins

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Day 4: Power walk and poses 

1.sspUgud yoga             2 min

2.Powerwalk           45 min

3. Body poses             20 min

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Day 5: Leg and triceps 

Cycling                             10 min

1.Knee extension           2*14

2.Hamstring curl lying        2*14

3.Squat                                 3*14

4.Seated leg curl machine         2*14

5.Leg press lying (Inverted)       2*14

6.Barbell glute bridge               2*14

7.kick back cable                       2*14

8.Hip abduction cable               2*14

9.Buttlift exercise                           10  min

10. Step machine                        15 min

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Day 6: Shoulder and back 

 Warm Up                 5 mins

1.Elliptical machine             20 min

2.Single hand lateral raise                   2 sets 14 reps

3.Shoulder dumbbell  press                2 sets 14 reps

4.Shoulder machine press                  2 sets 14 reps

5.DumbBell shrug                                 2 sets 14 reps

6. Lat Pulldown Wide grip                    2 sets 14 reps

7.Dumbbell row one arm                     2 sets 14 reps

8.Seated machine row                         2 sets 14 reps

9.Neck exercise                                    2 sets 14 reps

10.Stretching                                         5 mins

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Day 7: Swimming/ poses/ recovery 

1.sspUgud yoga             2 min

2. Swimming in pool   60 min 

3.Body poses             20 min (in Home)

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SSPJSSM  ssp journal of sport and medicine

sspjssm@swedishscientificpublicatns.com

REFERENCES 

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