Monday: Lower Body Strength Training

- Goblet squats: 3 sets of 10-12 reps

- Dumbbell lunges: 3 sets of 10-12 reps per leg

- Romanian deadlifts: 3 sets of 10-12 reps

- Step-ups: 3 sets of 10-12 reps per leg

- Calf raises: 3 sets of 12-15 reps

Tuesday: Upper Body Strength Training

- Dumbbell bench press: 3 sets of 10-12 reps

- Bent-over rows: 3 sets of 10-12 reps

- Dumbbell shoulder press: 3 sets of 10-12 reps

- Bicep curls: 3 sets of 10-12 reps

- Tricep dips: 3 sets of 10-12 reps

Wednesday: Cardiovascular Exercise

- High-intensity interval training (HIIT): Perform 20-30 minutes of intense cardio exercises such as
jumping jacks, burpees, mountain climbers, or jumping rope, alternating between high-intensity
bursts and short recovery periods.

Thursday: Lower Body Strength Training

- Bulgarian split squats: 3 sets of 10-12 reps per leg

- Dumbbell deadlifts: 3 sets of 10-12 reps

- Single-leg hip thrusts: 3 sets of 10-12 reps per leg

- Side lunges: 3 sets of 10-12 reps per leg

- Standing calf raises: 3 sets of 12-15 reps

Friday: Upper Body Strength Training

- Dumbbell incline bench press: 3 sets of 10-12 reps

- Renegade rows: 3 sets of 10-12 reps

- Arnold presses: 3 sets of 10-12 reps

- Hammer curls: 3 sets of 10-12 reps

- Tricep kickbacks: 3 sets of 10-12 reps

Saturday: Core and Full Body Workout

- Plank variations: Hold a plank for 30-60 seconds, repeating for 3 sets

- Russian twists: 3 sets of 10-12 reps

- Mountain climbers: 3 sets of 10-12 reps

- Dumbbell squat and press: 3 sets of 10-12 reps

- Dumbbell burpees: 3 sets of 10-12 reps

…………………………………………………………………………………………………………………………………………………………….

Monday: Full Body Strength Training

- Dumbbell squats: 3 sets of 10-12 reps

- Single-arm dumbbell rows: 3 sets of 10-12 reps per arm

- Dumbbell chest press: 3 sets of 10-12 reps

- Walking lunges: 3 sets of 10-12 reps per leg

- Dumbbell shoulder press: 3 sets of 10-12 reps

Tuesday: Cardiovascular Exercise

- Jumping rope: Perform 3 sets of 1-minute intervals with 30 seconds rest in between

- High knees: 3 sets of 30 seconds

- Burpees: 3 sets of 10-12 reps

- Bicycle crunches: 3 sets of 10-12 reps per side

- Mountain climbers: 3 sets of 10-12 reps per leg

Wednesday: Active Rest Day

- Engage in light activities such as walking, yoga, or stretching to promote recovery and flexibility.

Thursday: Lower Body and Core Strength Training

- Dumbbell deadlifts: 3 sets of 10-12 reps

- Bulgarian split squats: 3 sets of 10-12 reps per leg

- Plank variations: Hold a plank for 30-60 seconds, repeating for 3 sets

- Russian twists: 3 sets of 10-12 reps

- Glute bridges: 3 sets of 10-12 reps

Friday: Upper Body Strength Training

- Dumbbell bench press: 3 sets of 10-12 reps

- Bent-over rows: 3 sets of 10-12 reps

- Overhead tricep extensions: 3 sets of 10-12 reps

- Hammer curls: 3 sets of 10-12 reps

- Lateral raises: 3 sets of 10-12 reps

Saturday: HIIT and Cardio

- Mountain climbers: Perform 3 sets of 30 seconds

- High knees: Perform 3 sets of 30 seconds

- Dumbbell thrusters: 3 sets of 10-12 reps

- Jump squats: 3 sets of 10-12 reps

- Sprints: Perform 5 sets of 30-second sprints with 1-minute rest in between

Sunday: Rest Day

- Take a break and allow your body to recover and rejuvenate.