1 meso cycle of 8-Week Fat Loss and Flexibility Plan
Budget: ₹600 – ₹1,500 INR
I need a comprehensive 8-week exercise plan for a 14-year-old with obesity. The plan should focus on fat loss and improving joint flexibility.
Requirements:
- Warm-up exercises: Dynamic with mobility (Beginner to Intermediate to Advanced over 8 weeks)
- Strength workouts:
- Week 1: 2 sets full body, then 3 sets
- Week 2: 1 muscle group, 2 exercises, 3 sets; Upper/lower body or push/pull/legs split; Flexibility work
- Week 3: Change exercises, muscle split, increase sets
- Drills, hurdles, box jumps (once a week after week 3)
- Aerobic training: Walking/jogging
- Assessment tests after 4 weeks (aim for 3% body fat reduction, 2.13 kg loss)
Ideal skills:
- Experience in creating exercise plans for youth
- Knowledge of obesity-related fitness considerations
- Ability to adjust plans based on progress
Requirements:
- Warm-up exercises: Dynamic with mobility (Beginner to Intermediate to Advanced over 8 weeks)
- Strength workouts:
- Week 1: 2 sets full body, then 3 sets
- Week 2: 1 muscle group, 2 exercises, 3 sets; Upper/lower body or push/pull/legs split; Flexibility work
- Week 3: Change exercises, muscle split, increase sets
- Drills, hurdles, box jumps (once a week after week 3)
- Aerobic training: Walking/jogging
- Assessment tests after 4 weeks (aim for 3% body fat reduction, 2.13 kg loss)
Ideal skills:
- Experience in creating exercise plans for youth
- Knowledge of obesity-related fitness considerations
- Ability to adjust plans based on progress