Getting fit
General
Beginner
Body
Plan Details
The Getting fit routine by yk.keerthipai is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
for the Zion hike
Routine detail
Day 1
Chest and Triceps
Est. 118 min
10 exercises
Band Reverse Fly
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Tricep Stretch
3 Sets x 8 Reps
Tricep Side Stretch
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Back Bend
3 Sets x 8 Reps
Elliptical Training
1 Set
Day 2
Lats and Biceps
Est. 154 min
16 exercises
Barbell Pullover
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 8 Reps
Cable Standing Row
3 Sets x 8 Reps
Cat Stretch
3 Sets x 8 Reps
Hip Stretch
3 Sets x 8 Reps
Dynamic Back Stretch
3 Sets x 8 Reps
Standing Trunk Rotation
3 Sets x 8 Reps
Back Stretch
3 Sets x 8 Reps
Upper Back Stretch
3 Sets x 8 Reps
Seated Trunk Rotation
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Bicep Stretch
3 Sets x 8 Reps
Walking
1 Set
Day 3
Shoulder and forearm
Est. 147 min
15 exercises
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Kneeling Forearm Stretch
3 Sets
Modified Push-Up to Forearms
3 Sets x 8 Reps
Wrist Circles
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Cable Internal Rotation
3 Sets x 8 Reps
Band Upright Row
3 Sets x 8 Reps
Arm Circles
3 Sets x 8 Reps
Kettlebell Thruster
3 Sets x 8 Reps
Shoulder Stretch
3 Sets x 8 Reps
Shoulder Circles
3 Sets x 8 Reps
Elliptical Training
1 Set
Day 4
Legs day
Est. 122 min
11 exercises
Machine Leg Press
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Bridge
3 Sets
Calf Press On Leg Press
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Ankle Circles
3 Sets x 8 Reps
Walking
1 Set
Day 5
Abs and core Day
Est. 103 min
8 exercises
Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
Dumbbell Side Bend
3 Sets x 8 Reps
Stability Ball Trunk Rotation
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Rowing
1 Set
