Day 1 - Full Body Strength Training Start the week with a full-body strength workout. Focus on compound movements like squats, deadlifts, lunges, push-ups, and bent-over rows.
Day 2 - Cardio and Core Engage in 30-45 minutes of cardio, such as running, cycling, or a brisk walk. Follow this with core exercises like planks, Russian twists, bicycle crunches, and leg raises.
Day 3 - Lower Body Strength and Flexibility Focus on lower body strength with exercises like squats, lunges, hip thrusts, and calf raises.
Day 4 - Active Recovery Choose a light activity such as yoga, stretching, or a slow-paced walk. This helps your body recover while keeping it active, promoting flexibility, reducing muscle soreness, and enhancing circulation.
Day 5 - Upper Body Strength Concentrate on upper body strength with exercises like bench presses, shoulder presses, dumbbell curls, and triceps dips.
Day 6 - HIIT (High-Intensity Interval Training) Incorporate high-intensity interval training to challenge your cardiovascular system and burn fat.
Day 7 - Rest or Light Activity Finish the week with a rest day or a light activity like a walk or leisurely bike ride.