February Fitness Workout Plan
Location: BeHealthConscious Gym, 610 Valley Brook Road, Decatur, GA

Theme: Fit & Fabulous February
Weekly Breakdown
Monday: Strength Training
Tuesday: Cardio & Core
Wednesday: Active Recovery & Flexibility
Thursday: HIIT (High-Intensity Interval Training)
Friday: Functional Training
Saturday: Group Fitness (Community Day)
Sunday: Rest or Gentle Stretching
Daily Workouts
Monday: Strength Training (Full-Body)
Warm-Up (5 mins)
Jumping jacks (1 min)
Dynamic stretches (arm circles, leg swings)
Workout (40 mins)
Squats: 3 sets of 12 reps
Dumbbell chest press: 3 sets of 12 reps
Bent-over rows: 3 sets of 12 reps
Deadlifts: 3 sets of 12 reps
Plank hold: 3 x 30 seconds
Cool Down (5 mins)
Static stretches (hamstring stretch, chest opener)
Tuesday: Cardio & Core
Warm-Up (5 mins)
High knees (1 min)
Butt kicks (1 min)
Dynamic side lunges
Workout (40 mins)
Treadmill intervals: 30 seconds sprint, 1-minute walk (repeat for 15 mins)
Bicycle crunches: 3 sets of 15 reps
Russian twists (with or without a weight): 3 sets of 20 twists
Mountain climbers: 3 sets of 30 seconds
Side planks: 2 sets of 20 seconds each side
Cool Down (5 mins)
Seated forward fold and spinal twists
Wednesday: Active Recovery & Flexibility
Activity Suggestions (45 mins)
Yoga session focusing on hip openers, spinal mobility, and relaxation poses.
Foam rolling for muscle recovery.
Gentle Pilates for core engagement and flexibility.
Thursday: HIIT (High-Intensity Interval Training)
Warm-Up (5 mins)
Jump rope or light jogging (3 mins)
Dynamic stretches
Workout (30 mins) – 30 seconds work, 15 seconds rest, 3 rounds
Jump squats
Push-ups
Burpees
Dumbbell thrusters (squat + shoulder press)
Bicycle crunches
Cool Down (5-10 mins)
Focus on deep stretches (calf stretch, pigeon pose).
Friday: Functional Training
Warm-Up (5 mins)
Walking lunges (1 min)
Arm and leg swings
Workout (40 mins)
Kettlebell swings: 3 sets of 15 reps
TRX rows or pull-ups: 3 sets of 10 reps
Medicine ball slams: 3 sets of 12 reps
Farmer's carry: 3 sets of 30 seconds
Bear crawls: 3 sets of 20 yards
Cool Down (5 mins)
Mobility stretches for shoulders, hips, and hamstrings
Saturday: Group Fitness (Community Day)
Morning Bootcamp (9 AM): Combine cardio, strength, and team challenges.
Zumba or Dance Cardio (11 AM): High-energy, fun workout.
Evening Yoga (5 PM): Candlelight yoga session for relaxation.
Sunday: Rest or Gentle Stretching
Light walk or stretch session (15-30 mins).
Meditation or mindfulness practice.
Key Notes for Members
Hydration is essential: Keep water bottles handy during workouts.
Progressive overload: Gradually increase weights or intensity weekly.
Community Focus: Join Saturday group classes to build connections at 10am.
Fitness tracking: Use your personal trackers to log progress.
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