Warm-Up (5 minutes)
- Jumping Jacks – 1 minute
- Arm Circles – 30 seconds each direction
- High Knees – 1 minute
- Body Twists – 1 minute
- Light Stretching – 1 minute
Main Workout (20–30 minutes)
- Squats – 3 sets × 15 reps
Strengthens legs and glutes. - Push-Ups – 3 sets × 10–15 reps
Works chest, shoulders, and triceps. - Lunges – 3 sets × 12 reps per leg
Improves balance and leg strength. - Plank – 3 sets × 30–60 seconds
Builds core strength. - Mountain Climbers – 3 sets × 20 reps
Boosts cardio and burns calories. - Glute Bridges – 3 sets × 15 reps
Strengthens glutes and lower back.
Cool Down (5 minutes)
- Hamstring Stretch – 30 seconds each leg.
- Quad Stretch – 30 seconds each leg.
- Shoulder Stretch – 30 seconds each side.
- Deep Breathing – 1–2 minutes.
Weekly Schedule
- Monday: Full Body Workout
- Tuesday: Cardio + Abs
- Wednesday: Rest or Light Walking
- Thursday: Full Body Workout
- Friday: Lower Body + Core
- Saturday: Cardio or Yoga
- Sunday: Rest
Tips:
- Exercise for 30–45 minutes, 4–5 days a week.
- Drink plenty of water.
- Eat protein-rich foods and maintain a balanced diet.
- Increase repetitions gradually as your fitness improves.
