top of page
3-Day Training Protocol
This is a 3-day sample workout plan from SD Fit Pros, specifically designed for toning and fat burning through sustainable, evidence-based training methods. Your final customized routine will be tailored to your specific goals, fitness level, and any previous injuries to ensure you feel supported every step of the way.
Day 1
LOWER BODY & CORE
- Goblet Squats: 3 x 12-15
- Walking Lunges: 3 x 10
- Glute Bridges: 3 x 20
- Kettlebell Deadlifts: 3 x 12
- Plank Hold: 3 x 45-60s
- Dead Bugs: 3 x 12
Day 2
UPPER BODY & TONING
- Push-Ups: Max controlled
- Dumbbell OH Press: 3 x 12
- Bent Over Rows: 3 x 12
- Tricep Dips: 3 x 15
- Bicep Curls: 3 x 15
- Bird-Dog: 3 x 10
Day 3
METABOLIC BURN
- Jump Squats: 4 x 30s
- Mountain Climbers: 4 x 45s
- DB Thrusters: 3 x 12
- Renegade Rows: 3 x 10
- Russian Twists: 3 x 20
- Burpees: 3 x 10
- Superman: 3 x 15
Disclaimer: This 3-day sample is for educational purposes only. Your actual program with SD Fit Pros will be customized to your goals, training history, and any injuries or medical considerations.
Safety Note: Please consult with a healthcare professional before starting any new exercise program. Listen to your body, focus on proper form over heavy weight, and ensure you remain hydrated throughout your training sessions.
bottom of page