Fitness Coach

Weekly Workout Routine for Fat Loss (Beginner, 60 mins/day, 2x 5 KG dumbbells, jumping rope): Day 1: Full Body Strength Training Warm-up: 5 mins jumping rope Squats: 3 sets x 12 reps Lunges: 3 sets x 12 reps (each leg) Push-ups: 3 sets x 10 reps Bent-over Rows: 3 sets x 12 reps Dumbbell Shoulder Press: 3 sets x 12 reps Plank: 3 sets x 30-45 sec Cool-down: 5 mins stretching Day 2: Cardio & Core Warm-up: 5 mins jumping rope High Knees: 3 sets x 30 sec Jumping Jacks: 3 sets x 30 sec Mountain Climbers: 3 sets x 30 sec Burpees: 3 sets x 10 reps Russian Twists: 3 sets x 20 reps Leg Raises: 3 sets x 15 reps Cool-down: 5 mins stretching Day 3: Rest Day Day 4: Upper Body Strength Training Warm-up: 5 mins jumping rope Dumbbell Chest Press: 3 sets x 12 reps Dumbbell Flyes: 3 sets x 12 reps Seated Dumbbell Bicep Curls: 3 sets x 12 reps Dumbbell Tricep Kickbacks: 3 sets x 12 reps Lateral Raises: 3 sets x 12 reps Reverse Flyes: 3 sets x 12 reps Cool-down: 5 mins stretching Day 5: Cardio & Core Warm-up: 5 mins jumping rope Butt Kicks: 3 sets x 30 sec Jump Squats: 3 sets x 10 reps Side Lunges: 3 sets x 10 reps (each leg) Plank Jacks: 3 sets x 30 sec Bicycle Crunches: 3 sets x 20 reps Side Planks: 3 sets x 30 sec (each side) Cool-down: 5 mins stretching Day 6: Full Body Strength Training Warm-up: 5 mins jumping rope Goblet Squats: 3 sets x 12 reps Dumbbell Romanian Deadlifts: 3 sets x 12 reps Dumbbell Rows: 3 sets x 12 reps (each arm) Dumbbell Bench Press: 3 sets x 12 reps Standing Dumbbell Shoulder Press: 3 sets x 12 reps Plank: 3 sets x 30-45 sec Cool-down: 5 mins stretching Day 7: Rest Day Note: Aim to increase the weight or repetitions of each exercise as you progress. Also, make sure to maintain a healthy diet along with this workout routine to achieve the best results.