Fitness plans for Men

Weight Loss Plan

The best and easiest way to achieve full body weight loss is to workout your full body. Makes sense, doesn't it? That's why we've created a 7-day fitness plan designed to trim and tone your body from head to toe.

We've suggested sets of 10 for each exercise but if you're feeling strong and/or adventurous, feel free to increase the amount of reps. And if you're unsure how to perform any of the exercises simply ask a member of the fitness team.

Monday: Legs

• Warm up: 10 minutes of interval training on the treadmill or cross trainer

• 3 sets of 10 leg press

• 3 sets of 10 lunges with dumbbells - for each leg

• 3 sets of 10 medicine ball squat

• 3 sets of 10 barbell squat

• Finish strong: 10 minutes fast interval training on the treadmill or cross trainer

Tuesday: Back and Chest

• Warm up: 10 minutes of interval training on the treadmill or cross trainer

• 3 sets of 10 press ups

• 3 sets of 10 seated cable rows

• 3 sets of 10 dumbbell pullovers

• 3 sets of 10 pull ups

• Finish strong: 10 minutes fast interval training on the treadmill or cross trainer

Wednesday: Core

• 3 sets of 15 sit ups

• 5 minutes skipping

• 3 sets of bicycle sit ups

• 1 min plank

• 3 sets of 10 kneeling rollout with exercise ball

• Finish strong: 20 mins on the treadmill or cross trainer

Thursday: Rest

Or, if you're feeling good, do a light cardio session

Friday: Arms and Shoulders

• Warm up: 10 minutes of interval training on the treadmill or cross trainer

• 3 sets of 10 barbell curl

• 3 sets of 10 side dumbbell lateral raises

• 3 sets of 10 dumbbell curls

• 3 sets of 10 upright barbell rows

• 3 sets of 10 dumbbell shrugs

• Finish strong: 10 minutes fast interval training on the treadmill or cross trainer

Saturday: Cardio

40 minutes on the cardio equipment of your choice. Feel free to chop and change between stations or simply go for a long run, cycle or swim

Sunday: Rest

Or, if you're feeling good, do a light cardio session