Gym Workout – Tuesday - Total Duration: 1 Hour

This comprehensive workout is designed for those looking to improve muscular endurance, tone their body, and strengthen their core, all in a single 60-minute session. Ideal for exercisers of all levels, the plan is divided into four well-structured blocks: cardio, resistance, light cardio, and abs.

🔹 General Objective:

Improve overall fitness, increase muscular endurance, and promote fat burning, focusing on balanced whole-body exercise.

1️⃣ Warm-up – 10 minutes

→ Elliptical

• Speed: 80-90 RPM
• Resistance: 4
• Duration: 10 continuous minutes
• Objective: increase body temperature, activate muscles and prepare for training

2️⃣ Resistance Training on Machines – 30 minutes

→ 3 sets of 15 repetitions per exercise
→ Rest: 30 seconds between sets and exercises

🟨 Lower Part (20 min)

1. Squats with 5kg dumbbells each side - 3x20
2. Alternating back lunge with 5kg dumbbells each side - 3x20
3. Abductors (Abductor Machine) – 3x20
4. Flexor Table (Posterior Thigh) – 3x20
5. Leg Press (Leg Machine) – 3x20
6. Calf (Standing or Sitting – Machine) – 3x20

3️⃣ Cardio – 10 minutes

→ Elliptical

• Speed: 80-90 RPM
• Resistance: 4
• Duration: 10 continuous minutes
• Objective: increase body temperature, activate muscles and prepare for training

4️⃣ Abdominal Workout – 10 minutes

→ Abdominal Circuit (2 rounds)
→ Rest between exercises: 30 seconds

1. Abdominal crunch on the floor – 20 repetitions
2. Front plank – 30 to 45 seconds
3. Upper abs – 15 reps
4. Side plank (left/right) – 30 seconds each side
5. Lower abs – 20 reps (10 per side)