Fitness works class schedule for beginners Week 1

You may have decided to start working out and change your diet to a healthier one in order to either lose some weight, or to just be healthy, but don’t know where to start. We have got that covered, and have a month-long fitness works class schedule for you to help you in your journey. Covering both workouts and meal plans, this schedule is a great help in your journey to a healthier lifes.

Let’t take, some interesting exercise guys!

Week 1

Fitness works class schedule: Day 1

 Day 1

Exercises

 

Meal Plan

Monday

 

 

*   3 sets of 8 squats, with a 30-second rest between each set

*    3 sets of 5 dumbbell shoulder press, with a 30-second rest between each set

*      5 20-seconds planks, with a 30-second rest after each plank

*     3 sets of 5 single-leg deadlift, with a 60-second rest between each set

*    3 sets of 8 two-leg bridge, with a 30-second rest between each set

 

* Breakfast

Scrambled eggs (two eggs). You can add onions and even a chopped apple.

*Lunch

Canned salmon salad.

*Dinner

Baked chicken with some vegetables (carrots, bell papers, eggplant, and any other vegetable that you can bake in an oven). Cook extra food to cover the next day’s lunch.

Perfect Squats :Fitness works class schedule for beginners

Fitness works class schedule: Day 2

 Day 2

Exercises

Meal Plan

 

Tuesday

 

*    20 times jump ropes

*    30 times jumping jacks

*  30 times high knees

*    10 times climbers

 

*Breakfast

Fry cabbage and onions together with bacon.

*Lunch

Leftover baked chicken with lettuce and green onion salad. You can add your favorite condiments such as mayonnaise.

*Dinner

Beef and vegetable soup (sweet potatoes, carrots, cauliflower, parsnips, and any other vegetable). Make some extra for the next day’s lunch.

 

Jump Rope:Fitness Works Class Schedule For Beginners

Fitness works class schedule: Day 3

** On the 3rd day the intensity of the exercises is raised. Promotes an enjoyable experience

 Day 3

Exercises

 

Meal Plan

 

 

Wednesday

 

*   3 sets of 8 squats, with a 30-second rest between each set

* 3 sets of 5 dumbbell shoulder press, with a 30-second rest between each set

*     5 20-seconds planks, with a 30-second rest after each plank

*      3 sets of 5 single-leg deadlift, with a 60-second rest between each set

*       3 sets of 8 two-leg bridge, with a 30-second rest between each set

 

*Breakfast

Fry onions, mushrooms, and spinach together with two sausages or pieces of bacon.

*Lunch

Leftover beef and vegetable soup

*Dinner

Grilled chicken breasts and zucchini. Cook enough for the next day’s lunch.

 

How to do a Perfect Plank

Fitness works class schedule: Day 4

** On the fourth day we went back to the exercises of day 2 but increased intensity

 Day 4

Exercises

Meal Plan

 

Thursday

 

 

*   25 times jump ropes

*       35 times jumping jacks

*      35 times high knees

*       15 times climbers

 

*Breakfast

Smoked salmon with olives.

*Lunch

Leftover grilled chicken breasts and zucchini. Add some salad greens such as lettuce to the meal.

*Dinner

Baked fish and coleslaw

 

 

How to Do a Mountain Climber – Fitnessresident

Fitness works class schedule: Day 5

** The 5th day of the week continues to repeat day 1 and day 3 exercises with increased intensity

 Day 5

Exercises

 

Meal Plan

 

Friday

 

 

*      3 sets of 8 squats, with a 30-second rest between each set

*    3 sets of 5 dumbbell shoulder press, with a 30-second rest between each set

*       5 20-seconds planks, with a 30-second rest after each plank

*       3 sets of 5 single-leg deadlift, with a 60-second rest between each set

*       3 sets of 8 two-leg bridge, with a 30-second rest between each set

 

*Breakfast

Two hard-boiled eggs and roasted sweet potatoes.

*Lunch

Tuna and avocado salad, mixed with some greens, olive oil, and vinegar.

*Dinner

Leftover baked fish and coleslaw

 

Fitness works class schedule: Day 6

** On Day 6, schedule a family jogging or walking

Jog: Fitness Works Class Schedule For Beginners
Jog: Fitness Works Class Schedule For Beginners
 Day 6

Exercises

 

Meal Plan

 

Saturday

 

 

 

*  20-minute jog

 

*Breakfast

Egg muffins and a fruit

*Lunch

Vegetable stir-fry

* Dinner

Pan-fried chicken with steamed spinach

 

Fitness works class schedule: Day 7

On weekends, relax and listen to your favorite songs. But do not forget to eat in moderation.

Relax: Fitness Works Class Schedule For Beginners
Relax: Fitness Works Class Schedule For Beginners.
 Day 7

Exercises

 

Meal Plan

 

Sunday

 

 

 

 

*       Rest day

 

 

*Breakfast

Scrambled eggs with bacon

*Lunch

Leftover pan-fried chicken tossed with lettuce, avocado, and vinegar

*Dinner

Baked sweet potato fries with roasted vegetables of your choice

 

Wish you have a good week of work!!

Fitness works class schedule for beginners Week 1
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