Here's a sample weekly workout schedule:

**Day 1: Full Body Workout**

- Bodyweight Squats: 3 sets of 12-15 reps
- Push-Ups: 3 sets of 10-12 reps
- Lunges: 3 sets of 10 reps each leg
- Pull-Ups or Chair Dips: 3 sets of 8-10 reps
- Plank: Hold for 30-60 seconds

**Day 2: Rest or Active Recovery (light activity like walking, yoga, or

stretching)**

**Day 3: Upper Body Focus**

- Push-Ups: 3 sets of 10-12 reps
- Chair Dips: 3 sets of 10-12 reps
- Pull-Ups: 3 sets of 6-8 reps
- Russian Twists: 3 sets of 15 reps each side

**Day 4: Lower Body Focus**

- Bodyweight Squats: 3 sets of 12-15 reps
- Lunges: 3 sets of 10 reps each leg
- Single-Leg Calf Raises: 3 sets of 12 reps each leg
- Dead Bug: 3 sets of 12 reps each side

**Day 5: Rest or Active Recovery**

**Day 6: Full Body Workout (similar to Day 1)**

**Day 7: Rest**