Total Fit by sól

This 12-week exercise program is designed to help individuals achieve a complete body transformation by building strength, enhancing flexibility, and improving balance. Tailored for those with a foundation in fitness, this program includes a balanced mix of strength training, high-intensity interval training (HIIT), and full-body flexibility and balance exercises. Each week consists of four structured workouts that progressively increase in intensity to ensure continuous improvement in physical fitness and overall health. Whether you’re looking to build muscle, lose weight, or improve your flexibility and balance, this program provides the guidance and structure needed to achieve your fitness goals.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Stretching

Cardio

Bench Press (Barbell)

Seated Row (Machine)

Standing Behind Neck Shoulder Press (Barbell)

Bicep Curl (Dumbbell)

Dip (Assisted)

Squat (Barbell)

Deadlift (Barbell)

Walking Lunge (Dumbbell)

Leg Press

Standing Calf Raise

Plank

Russian Twist (Dumbbell)

Bicycle Crunch

Lying Leg Raise

Downward Dog

Warrior Post 1

Warrior Post 2

Warrior Post 3

Tree Pose

Triangle Pose

Cat-Cow Stretch

Child's Pose

Roll Up

Leg Circles

Single-Leg Stretch

Double-Leg Stretch

Swan Dive

Single-Leg Stand

Bosu Ball Squats

Heel-to-Toe Walk

Balance Board

Incline Bench Press (Barbell)

Lat Pulldown

Lateral Raise (Dumbbell)

Hammer Curl

Tricep Extension (Cable)

Incline Bench Press (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Romanian Deadlift (Dumbbell)

Step-Up (Weighted)

Leg Curl

Straight Leg Calf Raise

Decline Bench Press (Dumbbell)

T-Bar Row

Arnold Press

Concentration Curl

Skull Crusher

Front Squat (Barbell)

Sumo Deadlift (Barbell)

Reverse Lunge (Barbell)

Leg Extension

Seated Calf Raise

V-Up

0 reviews for Total Fit by sól