Weekly Schedule

Day 1: Full-Body Strength Training (45–60 minutes)

• Warm-Up (5–10 minutes): Light jogging, jumping jacks, or dynamic stretches.
• Workout:
  1. Squats – 3 sets of 12 reps.
  2. Push-Ups – 3 sets of 10–15 reps.
  3. Deadlifts (using dumbbells or barbells) – 3 sets of 8–10 reps.
  4. Overhead Shoulder Press – 3 sets of 10 reps.
  5. Plank Hold – 3 sets of 30–60 seconds.
• Cool Down (5 minutes): Stretching and deep breathing.

Day 2: Cardio & Core Focus (30–45 minutes)

• Warm-Up (5 minutes): Light jogging or jumping rope.
• Workout:
  1. Interval Running (sprint 30 seconds, walk 1 minute) – Repeat 6–8 times.
  2. Mountain Climbers – 3 sets of 30 seconds.
  3. Russian Twists (with weight) – 3 sets of 20 reps.
  4. Bicycle Crunches – 3 sets of 15 reps per side.
• Cool Down (5 minutes): Walk and stretch your core muscles.

Day 3: Active Recovery – Yoga or Stretching (30–45 minutes)

• Focus on flexibility, balance, and relaxation.
• Try yoga poses like Downward Dog, Warrior Pose, and Child’s Pose.
• End with deep breathing exercises.

Day 4: Upper Body Strength Training (45–60 minutes)

• Warm-Up (5–10 minutes): Arm circles, shoulder rolls, and light cardio.
• Workout:
  1. Pull-Ups or Assisted Pull-Ups – 3 sets of 8–10 reps.
  2. Bench Press – 3 sets of 8–10 reps.
  3. Dumbbell Rows – 3 sets of 10 reps per arm.
  4. Bicep Curls – 3 sets of 12 reps.
  5. Tricep Dips – 3 sets of 12 reps.
• Cool Down (5 minutes): Arm and shoulder stretches.

Day 5: Lower Body & Core Focus (45–60 minutes)

• Warm-Up (5 minutes): Dynamic stretches and jogging in place.
• Workout:
  1. Lunges – 3 sets of 12 reps per leg.
  2. Romanian Deadlifts – 3 sets of 10 reps.
  3. Step-Ups – 3 sets of 12 reps per leg.
  4. Leg Raises – 3 sets of 15 reps.
  5. Side Planks – 3 sets of 30 seconds per side.
• Cool Down (5 minutes): Leg and glute stretches.

Day 6: Cardio Endurance or HIIT (30–45 minutes)

• Warm-Up (5 minutes): Jumping jacks and jogging.
• Workout:
  1. HIIT Circuit (Repeat 3 times):
     • Burpees – 30 seconds.
     • Jump Squats – 30 seconds.
     • High Knees – 30 seconds.
     • Rest – 30 seconds.
  2. End with 10–15 minutes of steady-state cardio (running, cycling, or swimming).
• Cool Down (5 minutes): Walk and stretch your legs.

Day 7: Rest or Active Recovery

• Go for a walk, hike, or light yoga session to relax and recover.

Additional Tips

• Hydration: Drink water before, during, and after workouts.
• Nutrition: Eat protein-rich meals to support muscle repair.
• Progress Tracking: Increase weights and intensity gradually.