MONDAY

Upper Body Strength

• Bench Press: 4 sets x 8 reps

• Bent-over Rows: 4 sets x 10 reps

• Shoulder Press: 3 sets x 10 reps

• Bicep Curls: 3 sets x 12 reps

• Tricep Dips: 3 sets x 12 reps

TUESDAY

Cardio and Core

• 30 minutes of treadmill running or cycling

• Plank: 3 sets x 1 minute

• Russian Twists: 3 sets x 15 reps

• Leg Raises: 3 sets x 12 reps

• Bicycle Crunches: 3 sets x 15 reps each side

WEDNESDAY

Rest Day

THURSDAY

Lower Body Strength

• Squats: 4 sets x 10 reps

• Deadlifts: 4 sets x 8 reps

• Lunges: 3 sets x 12 reps each leg

• Leg Press: 3 sets x 10 reps

• Calf Raises: 3 sets x 15 reps

FRIDAY

Cardio and HIIT

• 20 minutes of interval training on the elliptical or rowing machine

• Burpees: 3 sets x 10 reps

• Jumping Jacks: 3 sets x 30 seconds

• Mountain Climbers: 3 sets x 20 reps

SATURDAY

Full Body Circuit

• Circuit training with a mix of bodyweight exercises, such as push-ups, pull-ups, squats, lunges, and planks. Perform each exercise for 45 seconds with 15 seconds rest in between. Complete 3-4 rounds.

SUNDAY

Active Recovery or Flexibility

• Yoga or Pilates session focusing on stretching and flexibility.

• Foam rolling and mobility exercises to aid recovery.