FitRoxAI.com Your first class is on us
- Time
- 55 min
- Level
- Intermediate
- Burn
- ≈350–450 kcal
Sculpt and tone, head to toe
Make Body 55
Higher reps, controlled tempo, light weights. Legs and glutes, arms and shoulders, a strong core: shape you can see and feel.
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7′Warm-up
Flowing, easy pace
- March in place1 min
- Hip circles1 min
- Arm circles1 min
- Squat to overhead reach1 min
- Glute bridge1 min
- Step jacks2 min
-
16′Legs and glutes
4 rounds, rest 45 s
- Sumo squat15 reps
- Reverse lunge12 reps/side
- Glute bridge with pulses20 reps
- Side-lying leg raise15 reps/side
-
14′Upper body
3 rounds, rest 45 s
- Push-up10 reps
- One-arm dumbbell row12 reps
- Lateral raise12 reps
- Triceps kickback12 reps
- Biceps curl12 reps
-
10′Core
2 rounds: 40 s work, 20 s rest
- Forearm plank40 s
- Bicycle crunch40 s
- Side plank hip dips40 s
- Reverse crunch40 s
- Dead bug40 s
-
3′Burn ladder
Flowing, easy pace
- Squat pulses1 min
- Step jacks1 min
- Plank jacks1 min
-
5′Cool-down
Slow, breathe deep
- Child’s pose1 min
- Pigeon stretch1 min/side
- Chest opener1 min
- Box breathing1 min
Fuel for this class
Before: An apple and a handful of almonds, or a small yogurt, 60 min before.
After: 20–30 g protein: an omelette with vegetables, or cottage cheese with berries.
What it gives you
- Firmer glutes, legs and arms
- A core block for your waist
- Low impact, high effect
Choose weights that leave two reps in reserve. Pain means stop. New to training, pregnant or over 60? Check with your doctor first.
Eat like an athlete
- Half the plate: vegetables and fruitColour, fibre, vitamins. 400 g a day or more.
- A quarter: proteinAbout a palm per meal. Eggs, fish, chicken, yogurt, beans, tofu.
- A quarter: whole grainsAbout a fist. Buckwheat, oats, rice, potatoes, wholegrain bread.
- A thumb of healthy fatOlive oil, nuts, seeds, avocado.
- Water firstAbout 2–2.5 L a day, plus 0.5 L per hour of training.
- 60–90 min before: carbs and a little protein, low in fat and fibre.
- During: water. In cycling and combat, sip 0.4–0.8 L per hour.
- Within 2 hours after: 20–40 g protein with carbs.
- Daily protein when you train: 1.4–2.0 g per kg of body weight.
| 08:00 | Greek yogurt, oats, berries, chia | 450 kcal, 28 g |
|---|---|---|
| 13:00 | Quinoa bowl with salmon or chickpeas, greens, olive oil | 600 kcal, 38 g |
| 17:00 | Banana and kefir, 60–90 min before class | 250 kcal, 12 g |
| 20:30 | Chicken or tofu with buckwheat and vegetables | 600 kcal, 45 g |
Reference for a 65–75 kg adult training moderately. Your daily plan scales it to your profile.
FitRoxAI gives general fitness and nutrition information, not medical advice. Check with a doctor before starting a new program, especially if you are pregnant, over 60 or have a health condition.