Fitness Files

44 Individual PDF files that includes exercise instructions.
Files Include Hiit, Circuit, AMRAP and Partner Workouts.

Sample Workout:-

Full Body Circuit

1. Warm-up:
   • Jog in place for 2 minutes.
   • Perform arm circles (forward and backward) for 1 minute.
   • Do high knees for 1 minute.
2. Circuit 1:
   • Jumping jacks: 30 seconds
   • Push-ups (or modified push-ups): 30 seconds
   • Mountain climbers: 30 seconds
   • Repeat x 2
   • Rest for 1 minute
3. Circuit 2:
   • Squat jumps: 30 seconds
   • Plank hold: 30 seconds
   • Burpees (or modified burpees): 30 seconds
   • Repeat x 2
   • Rest for 1 minute
4. Circuit 3:
   • Alternating lunges: 30 seconds
   • Bicycle crunches: 30 seconds
   • High plank shoulder taps: 30 seconds
   • Repeat x 2
   • Rest for 1 minute
5. Circuit 4:
   • Squat pulses: 30 seconds
   • Russian twists: 30 seconds
   • High knees: 30 seconds
   • Repeat x 2
   • Rest for 1 minute
6. Circuit 5:
   • Jumping lunges: 30 seconds
   • Plank with alternating leg lifts: 30 seconds
   • Bicycle crunches: 30 seconds
   • Repeat x 2
   • Rest for 1 minute
7. Cool-down:
   • March in place for 2 minutes.
   • Stretch your major muscle groups, such as hamstrings, quadriceps, chest, and shoulders.

Instructions:

1. Jumping jacks:
   • Start with your feet together and arms by your sides.
   • Jump, spreading your legs wider than hip-width apart, while simultaneously raising your arms overhead.
   • Jump again, returning your feet together and bringing your arms back down by your sides.
2. Push-ups:
   • Begin in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels.
   • Lower your body by bending your elbows until your chest nearly touches the ground.
   • Push through your hands to extend your arms and return to the starting position.
   • If this is too challenging, you can modify by performing push-ups from your knees instead.
3. Mountain climbers:
   • Start in a high plank position with your hands directly under your shoulders.
   • Quickly alternate bringing one knee towards your chest, then the other, as if you're running in place.
   • Keep your core engaged and your hips in line with your body throughout the exercise
4. Squat jumps:
   • Stand with your feet shoulder-width apart.
   • Lower your body into a squat position by bending your knees, pushing your hips back, and keeping your chest up.
   • Explosively jump up, extending your legs and swinging your arms overhead.
   • Land softly by bending your knees and immediately go into the next squat jump.
5. Plank hold:
   • Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
   • Engage your core, squeeze your glutes, and hold this position for the prescribed duration.
   • Make sure to maintain a neutral spine and avoid sagging or lifting your hips too high.
6. Burpees:
   • Begin in a standing position with your feet shoulder-width apart.
   • Lower your body into a squat position, placing your hands on the ground in front of you.
   • Kick your feet back, extending your legs into a high plank position.
   • Immediately return your feet to the squat position and explosively jump up with your arms overhead.

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