Madfit Workout Plan PDF 2023 Free Download

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PDF NameMadfit Workout Plan PDF
PDF Size1.5MB
PDF CategoryFitness
PDF Pages3
Last Update1 Day ago
Madfit Workout Plan PDF

How to Madfit Workout Plan PDF Free Download

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What is Madfit Workout Plan?

The MAdfit Workout Plan is a structured schedule of exercises and activities to reach specific fitness goals. It includes cardio, strength training, flexibility exercises, and rest days. Consider your fitness level, goals, and time availability.

A sample plan:

  1. Warm-up: 5-10 min of light cardio (jogging, jumping jacks).
  2. Cardio: Running, cycling, dancing, or HIIT.
  3. Strength: Squats, lunges, push-ups, dumbbells.
  4. Flexibility: Yoga, Pilates, stretching.
  5. Rest: Have 1-2 rest days per week.
  6. Progression: Increase intensity gradually.
  7. Hydration & Nutrition: Stay hydrated, eat balanced meals.
  8. Listen to your body: Modify exercises if needed.

Warm-up (5-10 minutes):

  • Start with light cardio exercises like jogging in place, jumping jacks, or pretend skipping.
  • Get your body ready for exercise.

Cardio (Choose one or mix different options):

  1. High-Intensity Interval Training (HIIT):
    • Jump squats (30 seconds)
    • Mountain climbers (30 seconds)
    • Burpees (30 seconds)
    • High knees (30 seconds)
    • Rest for 10 seconds between each exercise.
    • Repeat the circuit 3-4 times.
  2. Jump Rope:
    • Jump rope continuously for 5-10 minutes.
    • No jump rope? No problem! Just mimic the motion without the rope.
  3. Dance Workout:
    • Follow a fun dance workout video on YouTube to get your heart rate up.

Strength Training (Do 3 sets of 12-15 repetitions for each exercise):

  1. Bodyweight Squats:
    • Stand shoulder-width apart, squat down like sitting in a chair, then return to start.
  2. Push-ups:
    • Perform on knees or toes, keeping your body straight.
  3. Dumbbell Lunges:
    • Hold dumbbells (or water bottles) in each hand, step forward into a lunge, alternate legs.
  4. Tricep Dips:
    • Use a sturdy chair or bench, place hands behind you, fingers forward. Lower and push back using triceps.
  5. Plank:
    • Hold plank position on elbows or hands, engage your core.

Flexibility and Cool Down:

  • Finish each workout with a cool-down to stretch and improve flexibility.
  • Hold each stretch for 15-30 seconds without bouncing.
  1. Hamstring Stretch:
    • Sit on the floor, extend one leg, reach for your toes.
  2. Chest Opener Stretch:
    • Stand tall, clasp hands behind your back, lift arms, and squeeze shoulder blades together.
  3. Quad Stretch:
    • Stand on one leg, bend the other knee, hold your ankle behind you, feel the stretch in your quadriceps.
  4. Triceps Stretch:
    • Bring one arm overhead, bend your elbow, reach hand down your back, and gently push with the opposite hand.

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