Week 1

Monday

Full Body Strength Training

• Warm-up: 5-10 min dynamic stretches

• Squats: 3 sets x 12 reps

• Push-ups: 3 sets x 10 reps

• Plank: 3 sets x 30 sec

Wednesday

Cardiovascular Exercise

• Warm-up: 5-10 min light jogging or cycling

• Treadmill: 20 min moderate intensity

• Cool-down: 5-10 min stretching

Friday

Flexibility and Core Strength

• Warm-up: 5-10 min dynamic stretches

• Yoga: 30 min focusing on flexibility and core strength exercises

Sunday

Active Rest or Light Activity

Light activity such as walking, swimming, or gentle stretching

Week 2

Monday

Full Body Strength Training

• Warm-up: 5-10 min dynamic stretches

• Squats: 3 sets x 12 reps

• Push-ups: 3 sets x 10 reps

• Plank: 3 sets x 30 sec

Wednesday

Cardiovascular Exercise

• Warm-up: 5-10 min light jogging or cycling

• Treadmill: 20 min moderate intensity

• Cool-down: 5-10 min stretching

Friday

Flexibility and Core Strength

• Warm-up: 5-10 min dynamic stretches

• Pilates: 30 min focusing on flexibility and core strength exercises

Sunday

Active Rest or Light Activity

Light activity such as walking, swimming, or gentle stretching

Week 3

Monday

Upper Body Strength Training

• Warm-up: 5-10 min dynamic stretches

• Bench Press: 3 sets x 10 reps

• Bicep Curls: 3 sets x 12 reps

• Plank to Side Plank: 3 sets x 30 sec each side

Wednesday

Cardiovascular Exercise

• Warm-up: 5-10 min light jogging or cycling

• Stationary Bike: 25 min moderate intensity

• Cool-down: 5-10 min stretching

Friday

Flexibility and Core Strength

• Warm-up: 5-10 min dynamic stretches

• Yoga: 30 min focusing on flexibility and core strength exercises

Sunday

Active Rest or Light Activity

Light activity such as walking, swimming, or gentle stretching

Week 4

Monday

Total Body Circuit Training

• Warm-up: 5-10 min dynamic stretches

• Circuit: 3 rounds of Squats, Push-ups, Rows, Lunges (10-12 reps each)

• Plank variations: 3 sets x 30 sec each

Wednesday

Cardiovascular Exercise

• Warm-up: 5-10 min light jogging or cycling

• Treadmill Intervals: 20 min (alternating between moderate and fast pace)

• Cool-down: 5-10 min stretching

Friday

Flexibility and Core Strength

• Warm-up: 5-10 min dynamic stretches

• Pilates: 30 min focusing on flexibility and core strength exercises

Sunday

Active Rest or Light Activity

Light activity such as walking, swimming, or gentle stretching