Schedule:
- Day 1: Upper Body Strength
- Day 2: Lower Body & Glutes
- Day 3: Active Recovery (Yoga/Stretching)
- Day 4: Full-Body Circuit
- Day 5: Cardio & Core
- Day 6: Strength & Power Combo
- Day 7: Rest or Light Activity
Day 1: Upper Body Strength
- Push-Ups: 3 sets of 12-15 reps
- Dumbbell Bench Press: 3 sets of 8-12 reps
- Bent-Over Rows: 3 sets of 8-10 reps (with dumbbells or barbell)
- Overhead Shoulder Press: 3 sets of 10-12 reps
- Bicep Curls: 3 sets of 10-12 reps
- Tricep Dips: 3 sets of 10-15 reps
Day 2: Lower Body & Glutes
- Squats (Bodyweight or Weighted): 3 sets of 12-15 reps
- Deadlifts: 3 sets of 8-12 reps
- Lunges (Alternating Legs): 3 sets of 10-12 reps per leg
- Hip Thrusts: 3 sets of 12-15 reps
- Calf Raises: 3 sets of 15-20 reps
- Step-Ups (Using a Bench or Sturdy Surface): 3 sets of 12-15 reps per leg
Day 3: Active Recovery (Yoga/Stretching)
- Cat-Cow Stretch: 3 minutes
- Downward Dog to Plank Flow: 3 sets of 5 flows
- Hip Flexor Stretch: 2 sets of 30 seconds per side
- Seated Forward Fold: Hold for 1 minute
- Child’s Pose: Hold for 1 minute
- Pigeon Pose: 2 sets of 30 seconds per side
Day 4: Full-Body Circuit (Repeat 3 Rounds)
- Burpees: 12 reps
- Kettlebell Swings: 15 reps
- Push-Ups: 10-12 reps
- Goblet Squats: 15 reps
- Mountain Climbers: 30 seconds
- Plank with Shoulder Taps: 30 seconds
Day 5: Cardio & Core
- Jump Rope (or High Knees): 3 rounds of 1 minute
- Bicycle Crunches: 3 sets of 20 reps per side
- Russian Twists: 3 sets of 20 reps per side (add weight for extra challenge)
- Plank (Hold): 3 sets of 45-60 seconds
- Side Plank (Each Side): 3 sets of 30 seconds per side
- Lying Leg Raises: 3 sets of 15 reps
Day 6: Strength & Power Combo
- Clean and Press (Barbell or Dumbbells): 3 sets of 8-10 reps
- Weighted Lunges with Dumbbells: 3 sets of 12 reps per leg
- Pull-Ups (Assisted if Needed): 3 sets of 8-12 reps
- Box Jumps: 3 sets of 10 reps
- Kettlebell Deadlifts: 3 sets of 10-12 reps
- Push-Up to Row: 3 sets of 10 reps
Day 7: Rest or Light Activity
- Take a walk, swim, or enjoy a light bike ride. Prioritize mobility and relaxation.
Notes:
- Warm up for 5-10 minutes before each workout (dynamic stretches, light cardio).
- Cool down with static stretching after each workout.
- Adjust weights and intensity based on your fitness level.
- Rest 60-90 seconds between sets.