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| PDF Name | Madfit Workout Plan PDF |
| PDF Size | 1.5MB |
| PDF Category | Fitness |
| PDF Pages | 3 |
| Last Update | 1 Day ago |
| Provided By | FREE PDF SPOT |
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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:
- Warm-up: 5-10 min of light cardio (jogging, jumping jacks).
- Cardio: Running, cycling, dancing, or HIIT.
- Strength: Squats, lunges, push-ups, dumbbells.
- Flexibility: Yoga, Pilates, stretching.
- Rest: Have 1-2 rest days per week.
- Progression: Increase intensity gradually.
- Hydration & Nutrition: Stay hydrated, eat balanced meals.
- 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):
- 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.
- Jump Rope:
- Jump rope continuously for 5-10 minutes.
- No jump rope? No problem! Just mimic the motion without the rope.
- 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):
- Bodyweight Squats:
- Stand shoulder-width apart, squat down like sitting in a chair, then return to start.
- Push-ups:
- Perform on knees or toes, keeping your body straight.
- Dumbbell Lunges:
- Hold dumbbells (or water bottles) in each hand, step forward into a lunge, alternate legs.
- Tricep Dips:
- Use a sturdy chair or bench, place hands behind you, fingers forward. Lower and push back using triceps.
- 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.
- Hamstring Stretch:
- Sit on the floor, extend one leg, reach for your toes.
- Chest Opener Stretch:
- Stand tall, clasp hands behind your back, lift arms, and squeeze shoulder blades together.
- Quad Stretch:
- Stand on one leg, bend the other knee, hold your ankle behind you, feel the stretch in your quadriceps.
- 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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