FitRoxAI.com Your first class is on us
- Time
- 55 min
- Level
- Intermediate
- Burn
- ≈330–430 kcal
Classic full-body strength
Strength 55
Big compound lifts with honest rest. Squat, hinge, press, pull, carry: the foundations of a strong, athletic body.
-
8′Warm-up
Flowing, easy pace
- Joint mobility flow2 min
- Scapular push-up1 min
- Glute bridge1 min
- Bodyweight squat1 min
- Inchworm walk-out1 min
- Warm-up sets, light weight2 × 8
-
16′Lower body
Straight sets, rest as shown
- Dumbbell front squat4 × 8
- Dumbbell Romanian deadlift3 × 10
-
16′Upper body
Straight sets, rest as shown
- Dumbbell bench or floor press4 × 8
- One-arm dumbbell row4 × 10/side
- Standing shoulder press3 × 10
-
10′Accessories
3 rounds, rest 45 s
- Split squat10 reps/side
- Lateral raise12 reps
- Farmer’s carry40 s
-
5′Cool-down
Slow, breathe deep
- Hamstring stretch1 min
- Hip flexor stretch1 min
- Chest opener1 min
- Child’s pose1 min
- Box breathing1 min
Fuel for this class
Before: Rice cakes with cottage cheese and honey, 60 min before.
After: 30–40 g protein: Greek yogurt with berries, or lean meat with potatoes.
What it gives you
- More muscle and stronger bones
- Better posture, faster metabolism
- Clear progress: write down every weight
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.