Advanced Fitness Regime (Experienced)

Advanced Fitness Regime (Experienced)

Goal: Maximize endurance and strength, focus on compound movements, and incorporate plyometrics for agility and muscle development.

Running or Rowing:

30 minutes of interval training, alternating between high and low intensities.


4 sets of 6-8 repetitions with a heavy weight, ensuring proper form.

Weighted Squats

4 sets of 8-10 repetitions, progressively increasing the weight.

Plyometric Exercises:

Box Jumps: 3 sets of 10 repetitions.

Medicine Ball Throws: 3 sets of 12 repetitions.

Cool Down and Stretch:

10-15 minutes of dynamic stretching to aid recovery and maintain muscle elasticity.

For those on a ketogenic diet, it's crucial to monitor energy levels and adjust the intensity of workouts accordingly, as the body's primary energy source shifts from carbohydrates to fats. It is also recommended to stay well-hydrated and replenish electrolytes due to the diuretic effect of the diet. Always consult with a health professional before starting any new diet or exercise regime.

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