New year new me !

Creating a gym routine for the new year can be a great way to kickstart your fitness journey! Here’s a balanced weekly plan that combines strength training, cardio, and flexibility. This routine is designed for beginners but can be adjusted based on your fitness level.

Weekly Gym Routine

Day 1: Full Body Strength Training

- Warm-up: 5-10 minutes of light cardio (jogging, cycling)

- Squats: 3 sets of 10-12 reps

- Push-ups (or knee push-ups): 3 sets of 8-10 reps

- Bent-over rows (with dumbbells): 3 sets of 10-12 reps

- Plank: 3 sets of 20-30 seconds

- Cool down: Stretching for 5-10 minutes

Day 2: Cardio

- 20-30 minutes of moderate-intensity cardio (running, cycling, or swimming)

- Cool down: Stretching for 5-10 minutes

Day 3: Upper Body Strength Training

- Warm-up: 5-10 minutes of light cardio

- Dumbbell shoulder press: 3 sets of 10-12 reps

- Tricep dips: 3 sets of 8-10 reps

- Bicep curls: 3 sets of 10-12 reps

- Lateral raises: 3 sets of 10-12 reps

- Cool down: Stretching for 5-10 minutes

Day 4: Rest or Active Recovery

- Light yoga or walking for 20-30 minutes

Day 5: Lower Body Strength Training

- Warm-up: 5-10 minutes of light cardio

- Lunges: 3 sets of 10-12 reps per leg

- Deadlifts (with dumbbells): 3 sets of 10-12 reps

- Calf raises: 3 sets of 12-15 reps

- Leg press (if available): 3 sets of 10-12 reps

- Cool down: Stretching for 5-10 minutes

Day 6: High-Intensity Interval Training (HIIT)

- 20-30 minutes of HIIT (e.g., 30 seconds of sprinting followed by 1 minute of walking)

- Include various exercises: burpees, jumping jacks, mountain climbers.

- Cool down: Stretching for 5-10 minutes

Day 7: Flexibility and Core

- Yoga or Pilates session focusing on flexibility and core strength for 30-45 minutes.

Tips:

- Listen to your body and adjust the weights and reps as needed.

- Stay hydrated and maintain a balanced diet to support your workouts.

- Consider setting specific fitness goals to keep you motivated throughout the year.

Feel free to modify this routine based on your preferences and any specific fitness goals you may have!