Workout #1
1. Treadmill – interval run 2-3 kilometers.
Interval running is performed as follows: 400 meters run at an average pace, 200 meters walk or easy run, then again 400 meters run at an average pace and 200 meters walk or easy run.
Or an exercise bike – an interval load of 4-6 kilometers.
500 meters at medium load 500 at light and alternate. The load level is determined individually, the speed on the exercise bike is not lower than 15 km / h.

2. Superset – chest back (exercises one after the other without rest)
Reduction of hands in front of the chest on the simulator – 20-25 repetitions
Pulldown on the simulator with a narrow reverse grip – 20-25 reps
Rest up to 1 minute. Do a superset 4 times

3. Superset – outer inner thigh
Reduction of legs, sitting on the simulator – 20-30 repetitions
Breeding legs, sitting on the simulator – 20-30 repetitions
Rest 30 seconds. Do a superset 3 times

4. Superset – hips, butt press
Leg press on the simulator – 20-30
Press – lifting the torso on a Roman chair – 20-30
Rest up to 1 minute. Do a superset 3-4 times

5. Any cardio machine of your choice – light load – 10-15 minutes.
It is advisable to try different simulators to diversify the load. For example, try an elliptical trainer or stepper. If you like to run, great, run the specified time at a very easy pace.

Workout #2
1. Treadmill – interval run 2-3 kilometers
Or an exercise bike – an interval load of 4-6 kilometers.
500 meters at medium load 500 at light and alternate. The load level is determined individually, the speed on the exercise bike is not lower than 15 km / h.

2. Superset – chest back
Chest press on the simulator – 20-25 reps
(or dumbbell bench press)
Traction to the stomach, sitting on the simulator (rowing) – 20-25 reps
Rest 1 minute. Do a superset 4 times

3. Superset – anterior hamstring
Bending the legs, lying on the simulator – 20-25 repetitions
Leg extension sitting on the simulator – 20-25 reps
Rest 1 minute. Do a superset 4 times

4. Superset – chest and back press
Exercise “pendulum” – tilting to the side with weights – 20-30 repetitions
Pullover exercise – 20-30 reps
Rest 30 seconds. Do a superset 3 times

5. Superset – back press
Bending back on a special bench (hyperextension) – 15-25 repetitions
(or deadlift on straight legs)
Press – knee lift on special stance – 20-25 reps
(or lifting legs lying on a bench)
Rest 1 minute. Do a superset 3 times

Program instructions:
If you are new to fitness, for the first few weeks, do all exercises for only 15 reps with very light weights and gradually increase the number of repetitions and load.
If your goal is increased fat burning, try to perform the maximum number of repetitions indicated.
If your goal is general muscle strengthening and health, it is enough to do all the exercises for 20 repetitions.