Please create a specific workout at home routine for every day on the week based on dr sims advice For a 23 year of 52 kg 152 cm woman
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Based on Dr. Stacy Sims's advice, here's a tailored weekly workout routine for a 23-year-old woman weighing 52 kg and 152 cm tall. This plan incorporates strength training, cardio, and high-intensity interval training (HIIT) to promote metabolic flexibility, muscle maintenance, and overall health.
Customized Weekly Workout Plan by Dr. Stacy Sims
Monday: Lower Body and Core (Strength)
- Exercises: Bodyweight squats, lunges, glute bridges
- Reps/Sets: 3 sets of 10-15 reps
- Notes: Focus on form and engaging the core. Resist the urge to rush for better muscle engagement 1.
Tuesday: Cardio and Sprint Intervals
- Activities: Jogging with sprints
- Duration: 20-30 minutes total, include sprints of 30 seconds at full capacity followed by 1-minute rest
- Notes: True high-intensity sprints improve cardiovascular health and metabolic flexibility 2.
Wednesday: Upper Body (Strength)
- Exercises: Push-ups (modified if needed), resistance band rows, overhead presses
- Reps/Sets: 3 sets of 10-12 reps
- Notes: Utilize available weights or resistance bands to suit strength levels. Emphasize proper posture 3.
Thursday: Active Recovery
- Activities: Yoga or light stretching
- Notes: Focus on flexibility and movement. Recovery is crucial for optimizing training outcomes 4.
Friday: Jump Training (Bone Health)
- Exercises: Jumping jacks, step-up hops, calf raises
- Duration: 10-15 minutes
- Notes: High-impact activities improve bone density. Ensure the movements are controlled and safe 5.
Saturday: Full Body (Power-Based, High-Intensity)
- Exercises: Kettlebell swings, thrusters, deadlifts
- Reps/Structure: Circuit style; 4 exercises, each for about 45 seconds with 15 seconds rest in between. Complete 3 circuits.
- Notes: Focus on explosive movements to boost both strength and metabolic rate 2.
Sunday: Rest or Light Activity
- Activities: Walking or leisurely cycling
- Notes: Maintain light activity to promote active recovery and mental relaxation 6.
Key Considerations
- Nutrition and Recovery: Eating 15 grams of protein shortly after workouts helps maintain lean muscle mass and aids recovery 3.
- Variety and Fun: Enjoyment in workouts is crucial for sustainability. Switch routines occasionally to keep it fun and adjust according to personal preferences 5.
This plan is designed to cater to both current fitness level and preferences, while aligning with Dr. Sims's emphasis on effective training and proper recovery. Adjust exercises based on personal ability and any equipment available.
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