NEW SEASON OF COACHING NOW OPEN 7-DAY STRENGTH & FAT-LOSS PROGRAMS FROM KUWAIT TO THE WORLD REAL PLANS. REAL RESULTS. JOIN THE MOVEMENT — @FITANNA1
PROGRAM GUIDE WORKOUT PLANS

Two full weeks.
Zero guesswork.

Sample 7-day plans for Strength Building and Fat Loss — placeholders Fitanna will customize with her own exact sets, reps and video demos.

● Beginner–Intermediate ● 45–60 Min Sessions ● Gym or Home
Goal: build lean muscle and functional strength with progressive overload. Rest 60–90 seconds between sets unless noted. Sample plan — sets/reps to be finalized by Fitanna.
Day 1

Upper Body Push

  • Push-ups — 3×12
  • Dumbbell shoulder press — 3×10
  • Incline chest press — 3×10
  • Tricep dips — 3×12
  • Plank — 3×40s
Day 2

Lower Body Strength

  • Barbell/goblet squats — 4×10
  • Romanian deadlifts — 3×10
  • Walking lunges — 3×12 each leg
  • Glute bridges — 3×15
  • Calf raises — 3×20
Day 3

Active Recovery

  • 20 min brisk walk
  • Full-body mobility flow
  • Hip & shoulder stretching
  • Breathing & light core activation
Day 4

Upper Body Pull

  • Bent-over dumbbell rows — 3×10
  • Lat pulldown / resistance band pull — 3×12
  • Bicep curls — 3×12
  • Reverse flys — 3×12
  • Dead bug core — 3×12
Day 5

Full Body Strength

  • Deadlifts — 4×8
  • Step-ups — 3×10 each leg
  • Push press — 3×10
  • Farmer's carry — 3×30m
  • Side plank — 3×30s each side
Day 6

Core & Conditioning

  • Hanging/lying leg raises — 3×15
  • Russian twists — 3×20
  • Mountain climbers — 3×30s
  • Bicycle crunches — 3×20
  • 10 min light cardio finisher
Day 7

Rest & Recovery

  • Full rest or gentle stretching
  • Hydration & sleep focus
  • Optional light walk
Goal: maximize calorie burn and cardiovascular endurance while preserving muscle. Keep rest short — 30–45 seconds between sets. Sample plan — intervals to be finalized by Fitanna.
Day 1

Full Body HIIT

  • Jumping jacks — 4×40s
  • Squat jumps — 4×30s
  • Push-ups — 4×30s
  • Mountain climbers — 4×30s
  • Rest 60s between rounds
Day 2

Lower Body Burn

  • Squats — 3×15
  • Lunges — 3×15 each leg
  • Glute bridge pulses — 3×20
  • Wall sit — 3×40s
  • Jump rope — 3×1 min
Day 3

Cardio & Core

  • 25–30 min steady cardio (walk/jog/cycle)
  • Plank — 3×40s
  • Bicycle crunches — 3×20
  • Leg raises — 3×15
Day 4

Upper Body Circuit

  • Push-ups — 4×12
  • Dumbbell rows — 4×12
  • Shoulder press — 4×12
  • Tricep dips — 4×12
  • Minimal rest between exercises
Day 5

Metabolic Circuit

  • Burpees — 4×30s
  • Kettlebell/dumbbell swings — 4×30s
  • High knees — 4×30s
  • Plank shoulder taps — 4×30s
Day 6

Active Cardio

  • 35–40 min brisk walk, jog or dance cardio
  • Core finisher — 10 min
  • Full-body stretch
Day 7

Rest & Recovery

  • Full rest or light yoga
  • Hydration & sleep focus
  • Meal-prep for the week ahead
See the Matching Diet Plan