create 30 minutes resistance training programme full body workout

Question

sequence, excercise sets reps tempo rest muscle group coaching ques

Answer 1

1. Warm-up: 5 minutes of light cardio (e.g. jogging, skipping)

2. Squats: 3 sets of 12 reps, tempo 2:1:2, rest 30 seconds between sets, targeting legs (quadriceps, hamstrings, glutes)
Coaching ques: Keep your chest up, back straight, and lower down until thighs are parallel to the floor.

3. Push-ups: 3 sets of 10 reps, tempo 2:1:2, rest 30 seconds between sets, targeting chest, shoulders, triceps
Coaching ques: Keep your body in a straight line from head to heels, lower down until your chest almost touches the ground.

4. Bent-over rows: 3 sets of 12 reps, tempo 2:1:2, rest 30 seconds between sets, targeting back (lats, rhomboids)
Coaching ques: Keep your back flat, pull the dumbbells towards your waist, squeezing your shoulder blades together.

5. Shoulder press: 3 sets of 10 reps, tempo 2:1:2, rest 30 seconds between sets, targeting shoulders (deltoids)
Coaching ques: Keep your core engaged, press the weights overhead until arms are fully extended.

6. Lunges: 3 sets of 12 reps (per leg), tempo 2:1:2, rest 30 seconds between sets, targeting legs (quadriceps, hamstrings, glutes)
Coaching ques: Step forward with one foot, lower your back knee towards the ground, and push back up to starting position.

7. Plank: 3 sets of 30 seconds, tempo hold, rest 30 seconds between sets, targeting core (abdominals, lower back)
Coaching ques: Keep your body in a straight line from head to heels, engage your core muscles.

Cool down: 5 minutes of stretching (focus on all major muscle groups)

Note: Adjust weight and repetitions as needed based on individual fitness level. Ensure proper form and technique throughout the workout.