MY WORKOUT SCHEDULE OUTLINE

Monday

Upper Body Strength

Bench Press (3x10), Push-ups (3x15), Dumbbell Rows (3x12)

Tuesday

Cardio & Core

Running (30 min), Planks (3x30s), Russian Twists (3x20)

Wednesday

Lower Body Strength

Squats (3x12), Lunges (3x12), Deadlifts (3x8)

Thursday

Active Rest/ Flexibility

Yoga (30 min), Stretching (15 min)

Friday

Full Body Workout

Burpees (3x15), Kettlebell Swings (3x12), Pull-ups (3x8)

Saturday

Cardio/Outdoor Activity

Cycling (45-60 min) or Swimming (30-45 min)

Sunday

Rest & Recovery

Light Walk (30 min), Foam Rolling (15-20 min)

Goals: Lose 15 lbs, build lean muscle, and improve cardio for 5K.

Drink 3L water, high-protein/low-carb diet, sleep 7-8 hours, track progress with fitness app.