FitRoxAI.com Your first class is on us
- Time
- 55 min
- Level
- Intermediate
- Burn
- ≈400–520 kcal
Our recommended first class
Signature 55: Strength + Functional
Two strength supersets build muscle, an EMOM sharpens how you move, a Tabata finisher lights you up. The fastest way to feel what FitRoxAI is about.
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8′Warm-up
Flowing, easy pace
- Joint mobility flow2 min
- World’s greatest stretch1 min/side
- Squat to overhead reach1 min
- Inchworm walk-out1 min
- Glute bridge1 min
- Step jacks1 min
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14′Strength superset A
4 rounds, rest 60 s
- Goblet squat10 reps, 3-1-1
- One-arm dumbbell row10 reps/side
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12′Strength superset B
3 rounds, rest 60 s
- Dumbbell Romanian deadlift10 reps
- Push-up8–12 reps
- Dead bug10 reps/side
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12′Functional EMOM
Every minute on the minute, 3 rounds
- Dumbbell thruster10 reps
- Alternating reverse lunge12 reps
- Mountain climbers30 s
- Plank shoulder taps16 reps
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4′Tabata finisher
20 s work, 10 s rest × 8
- Skater hops20 s
- Squat jumps20 s
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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: Oat porridge with banana and a spoon of yogurt, 60–90 min before.
After: 25–35 g protein with carbs: chicken or tofu, rice and vegetables.
What it gives you
- Full-body strength in 26 minutes
- Coordination and power for everyday life
- A finisher that keeps burning afterwards
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.