Maintain your Fitness level Program

Maintenance Program

This plan focuses on Maintain your Fitness level and shape with balanced workouts and a sustainable diet.

Workout Plan (3 Days/Week):

Day 1: Full-Body Circuit

• Warm-up: 5 min light cardio
• Circuit (3 rounds):
  • Squats: 15 reps
  • Push-ups: 15 reps
  • Dumbbell rows: 12 reps
  • Plank: 30 seconds
  • Mountain climbers: 1 min

Day 2: Cardio + Core

• 30 min steady-state cardio (brisk walking, cycling, or swimming)
• Core Circuit (3 rounds):
  • Russian twists: 20 reps
  • Leg raises: 15 reps
  • Bicycle crunches: 20 reps
  • Plank: 30 seconds

Day 3: Active Recovery (Yoga or Walking)

Day 4: Upper Body Strength

• Dumbbell bench press: 3 sets of 10 reps
• Lateral raises: 3 sets of 12 reps
• Dumbbell curls: 3 sets of 12 reps
• Tricep dips: 3 sets of 10 reps

Day 5: Lower Body Strength

• Squats: 3 sets of 12 reps
• Lunges: 10 reps each leg
• Deadlifts: 3 sets of 10 reps
• Calf raises: 3 sets of 15 reps

Day 6: Rest or Active Recovery

Day 7: Rest Day

Diet Plan:

• Breakfast: Smoothie with spinach, protein powder, and almond milk
• Snack: Handful of almonds
• Lunch: Turkey wrap with whole-wheat tortilla, lettuce, and tomatoes
• Snack: Hummus with carrot sticks
• Dinner: Grilled chicken with roasted vegetables