Weeks 1-2: Establishing a Routine
Day 1: 30 minutes of cardio
Day 2: 30 minutes of cardio and strength (push-ups,
squats, lunges)
Day 3: 30 minutes of cardio and strength
Day 4: Rest or light stretching
Day 5: 30 minutes of cardio
Day 6: 30 minutes of cardio and strength
Day 7: Rest or light stretching.
Weeks 9-12: Maintain and Progress
Day 1: 45 minutes of cardio/intervals
Day 2: 45 minutes of cardio/intervals and strength
(push-ups, squats, lunges)
Day 3: 45 minutes of cardio/intervals and strength
Day 4: Rest or light stretching
Day 5: 45 minutes of cardio/intervals
Day 6: 45 minutes of cardio/intervals and strength
Day 7: Rest or light stretching.
Squats:
Bodyweight squats
Goblet squats
Barbell squats (once you're comfortable with
the movement)
Deadlifts:
Romanian deadlifts
Sumo deadlifts
Conventional deadlifts (once you're
experienced)
Pull-Ups/Chin-Ups:
Use an assisted pull-up machine or resistance
bands if needed
Negative pull-ups (focus on the lowering phase)
Glute Bridges/Hip Thrusts:
These exercises target the glutes and lower
back.
Core Exercises:
Bicycle crunches
Russian twists
Leg raises
Weeks 3-8: Intensify Your Workouts
Day 1: 45 minutes of cardio/intervals
Day 2: 45 minutes of cardio and strength (push-ups,
squats, lunges)
Day 3: 45 minutes of cardio and strength
Day 4: Rest or light stretching
Day 5: 45 minutes of cardio/intervals
Day 6: 45 minutes of cardio and strength
Day 7: Rest or light stretching.
Lunges:
Forward lunges
Reverse lunges
Walking lunges
Push-Ups:
Standard push-ups
Incline push-ups (using an elevated surface)
Push-up variations like diamond push-ups or
wide-grip push-ups
Planks:
Front planks
Side planks
Plank variations (e.g., forearm planks, plank
with leg lifts)
Full-Body Circuits:
Combine bodyweight exercises like burpees,
mountain climbers, and jumping jacks into high-
intensity circuits for calorie burn.
Kettlebell Swings:
This exercise engages multiple muscle groups
and boosts cardiovascular fitness.