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Alright, here are the details of your workout plan. Please note that this is a general guideline and you may need to
adjust it according to your individual needs and preferences. Always consult a doctor before starting any new
exercise program. 🙏

Day 1: Cardio HIIT

Warm up for 5 minutes with some light cardio, such as jogging, skipping, or cycling.

Then, do the following HIIT circuit, repeating it 3 times with a 1-minute rest between each round:

Sprint for 30 seconds

Rest for 30 seconds
Jump squats for 30 seconds
Rest for 30 seconds
Burpees for 30 seconds
Rest for 30 seconds
Mountain climbers for 30 seconds
Rest for 30 seconds

Cool down for 5 minutes with some stretching, focusing on your legs, hips, and lower back.

Day 2: Strength Upper Body

Warm up for 5 minutes with some dynamic stretches, such as arm circles, shoulder rolls, neck rotations, and chest
openers.

Then, do the following strength circuit, repeating it 3 times with a 1-minute rest between each round:

Push-ups for 15 reps

Dumbbell rows for 15 reps per arm
Dumbbell chest press for 15 reps
Dumbbell lateral raises for 15 reps
Dumbbell bicep curls for 15 reps
Dumbbell tricep extensions for 15 reps

Cool down for 5 minutes with some stretching, focusing on your arms, shoulders, and chest.

Day 3: Rest

Take a day off from exercise and let your body recover. You can do some low-impact activities, such as walking,
yoga, or meditation, if you feel like it. Make sure to drink plenty of water, eat nutritious foods, and get enough
sleep.

Day 4: Cardio HIIT

Repeat the same cardio HIIT workout as day 1.

Day 5: Strength Lower Body

Warm up for 5 minutes with some dynamic stretches, such as leg swings, lunges, squats, and hip circles.

Then, do the following strength circuit, repeating it 3 times with a 1-minute rest between each round:

Squats for 15 reps

Lunges for 15 reps per leg
 Deadlifts for 15 reps
Glute bridges for 15 reps
Calf raises for 15 reps
Band walks for 15 steps per side

Cool down for 5 minutes with some stretching, focusing on your legs, hips, and glutes.

Day 6: Flexibility

Warm up for 5 minutes with some light cardio, such as jogging, skipping, or cycling.

Then, do the following flexibility routine, holding each pose for 30 seconds and repeating it 2 times:

Child’s pose
Cat-cow pose
Downward-facing dog
Cobra pose
Seated twist
Butterfly pose
Hamstring stretch
Quad stretch

Cool down for 5 minutes with some breathing exercises and relaxation techniques.

Day 7: Rest

Repeat the same rest day as day 3.

This is your 6-day workout plan for improving your appearance. I hope you enjoy it and see some positive
changes in your body and confidence. Remember to track your progress and celebrate your achievements. 💯

If you have any questions or feedback, please feel free to ask me. I’m always here to help. 😊