General Guidelines
- Warm-up (5–10 min): Light jogging, skipping rope, or dynamic stretches.
- Cool-down (5–10 min): Walking, stretching major muscle groups.
- Progression: Start light, focus on proper form, then gradually add weight/reps.
- Frequency: 4–5 days/week, allowing rest & recovery.
- Hydration & Rest: Drink water and sleep 7–8 hrs (important in island climate).
Suggested Weekly Plan
Day 1 – Full Body Strength
- Squats – 3×10–12
- Bench press / floor press – 3×8–10
- Bent-over rows – 3×10
- Overhead press – 3×8–10
- Plank – 3×30–60 sec
Day 2 – Cardio & Endurance
20–30 min steady cardio (treadmill, cycling, or jogging) + bodyweight circuit:
- Push-ups – 15
- Jump squats – 12
- Mountain climbers – 20 sec
- Sit-ups – 15
Day 3 – Rest / Light Activity
Walking, stretching, or swimming.
Day 4 – Lower Body Strength
- Deadlifts – 3×6–8
- Lunges – 3×10 each leg
- Step-ups – 3×12
- Calf raises – 3×15
- Side plank – 3×30 sec per side
Day 5 – Cardio Intervals (HIIT)
Warm-up 5 min jog, then alternate:
- 1 min fast run/cycle/row
- 2 min slow pace
Repeat 6–8 rounds (~20 min), then cool down 5 min jog + stretch.
Day 6 – Upper Body Strength
- Incline push-ups – 3×12
- Pull-ups / inverted rows – 3×8–10
- Lateral raises – 3×12
- Biceps curls – 3×10–12
- Triceps dips – 3×10–12
Day 7 – Rest / Mobility
Full-body stretch, yoga, or light swim/walk.
Tips for Training in Thoddoo
- If weights are limited → increase reps, slow tempo, or use supersets.
- If benches are few → use floor variations (push-ups, floor press).
- Island cardio → jog around Thoddoo or run on the beach 🌴.
- Consistency is key → even 30–45 mins/day works if regular.
Gym & Fitness Terms Explained
Warm-up
Light activities before exercise to raise heart rate & loosen muscles.
Cool-down
Gentle movements post-workout to lower heart rate & relax muscles.
Strength & Bodyweight Exercises
Includes squats, bench press, rows, lunges, planks, push-ups, etc. Each targets specific muscles for strength and endurance.
Cardio Terms
Steady-state: Jog/cycle at steady pace 20–30 min.
HIIT: Short intense bursts (sprints) with recovery.
Cardio & Strength Examples
- Cardio: Jogging, cycling, skipping rope, HIIT, beach runs.
- Strength: Push-ups, squats, lunges, deadlifts, bench press, pull-ups.
Extra Notes for Cholesterol & Fitness
- Diet: Avoid fried foods, eat fruits, fish, lean protein.
- Consistency: 30–45 min/day is enough if regular.
- Mix cardio + strength: Best for fat burning + muscle building.