Monday (Full Body Strength Workout)

Squat
How to do it: Stand with feet shoulder-width apart. Lower your body by bending your knees and pushing your hips back as if you’re sitting down. Ensure that your back remains straight and that your knees do not go past your toes.
Return: Use your glutes and thighs to push back up to the starting position.
Note: Keep your back straight and ensure your knees don’t cave in or flare out.

Push-up
How to do it: Place your hands slightly wider than shoulder-width apart and lie facing down. Lower your body until your chest almost touches the floor, keeping your body straight. Push back up to the starting position.
Note: Keep your body in a straight line, avoiding sagging hips or raised buttocks.

Bent-over Row
How to do it: Stand with feet shoulder-width apart, slightly bend your knees, and lean your torso forward by pushing your hips back. Hold a dumbbell or band in both hands, bend your elbows, and pull the weight towards your chest. Lower your arms back down.
Note: Keep your back straight and avoid rounding your spine.

Plank
How to do it: Place your elbows under your shoulders, supporting your body with your toes and forearms. Maintain a straight line from head to heels, avoiding raised hips or sagging back.
Note: Engage your core to keep your body stable.

Assisted Pull-up
How to do it: Use an assisted pull-up machine or band to reduce the weight. Focus on pulling yourself up using your back muscles.
Note: Engage your back muscles to lift yourself up without using momentum.

Tuesday (Cardio + Lower Body Strength Workout)

Lunge
How to do it: Stand with feet together. Step one foot forward and bend your knees until the front thigh is parallel to the floor and the back knee is close to the ground. Return to the starting position.
Note: Ensure your knee doesn’t go past your toes and keep your back straight.

Leg Press
How to do it: Sit on the leg press machine, place your feet shoulder-width apart on the platform, and slowly lower the weight by bending your knees. Push the weight back up using your legs.
Note: Keep your back flat on the machine and avoid bending your knees too deeply.

Calf Raise
How to do it: Stand with feet shoulder-width apart, lift your heels off the ground while keeping the weight on the balls of your feet. Slowly lower your heels back down.
Note: Perform the movement slowly and focus on the contraction in your calves.

Leg Raise
How to do it: Lie flat on your back, place your hands by your hips, and lift both legs up until they are perpendicular to the ground. Slowly lower them back down.
Note: Keep your lower back on the floor and use your lower abdominal muscles to lift your legs.

Seated Russian Twist
How to do it: Sit with your knees bent and feet slightly lifted. Twist your torso, bringing your hands from one side to the other.
Note: Keep your back straight and engage your core.

Wednesday (Core Strengthening Workout)

Mountain Climber
How to do it: Start in a push-up position, bring one knee towards your chest, then quickly switch to the other knee.
Note: Maintain a stable upper body and keep your core engaged.

Bicycle Crunch
How to do it: Lie on your back with hands behind your head and legs lifted. Bring one knee towards your chest while twisting your torso so the opposite elbow meets the knee. Repeat on the other side.
Note: Keep your lower back on the ground and use your abs to perform the movement.

Side Plank
How to do it: Lie on your side, placing your elbow under your shoulder. Lift your hips off the ground, maintaining a straight line from head to feet.
Note: Engage your core and avoid letting your hips drop.

Bridge
How to do it: Lie on your back with knees bent and feet flat. Lift your hips towards the ceiling until your knees, hips, and shoulders form a straight line. Lower back down.
Note: Avoid arching your back.

Inverted Row
How to do it: Lie under a bar or band and grab it with both hands. Pull your chest towards the bar, then lower back down.
Note: Keep your body straight and avoid using momentum.

Thursday (Cardio + Upper Body Strength Workout)

Dumbbell Shoulder Press
How to do it: Hold dumbbells at shoulder height. Press them overhead until your arms are fully extended, then lower back down.
Note: Avoid excessive arching of your lower back.

Dumbbell Bicep Curl
How to do it: Hold dumbbells with palms facing forward. Curl the weights up to shoulder height, then slowly lower back down.
Note: Keep your elbows close to your body and avoid swinging.

Tricep Dips
How to do it: Sit on the edge of a bench, place your hands beside you, and lower your hips off the bench. Bend your elbows and lower your body, then push back up.
Note: Avoid bending elbows too deeply and maintain a straight body line.

Dumbbell Row
How to do it: Place one knee and hand on a bench. Pull a dumbbell towards your hip with the other hand, then lower back down.
Note: Focus on using your back muscles to lift the dumbbell.

Scapular Retraction
How to do it: Hang from a bar, depress your shoulders, and squeeze your shoulder blades together. Return to the starting position.
Note: Avoid using your arms to lift.

Friday (Full Body Stretching + Cardio Workout)

Full Body Stretching
How to do it: Gently stretch major muscle groups such as the neck, shoulders, arms, back, and legs. Hold each stretch for 10-15 seconds.
Note: Stretch to the point of a gentle pull and avoid pushing to the point of pain.

Interval Training
How to do it: Alternate between 2 minutes of walking and 1 minute of fast walking or jogging. Repeat 5-10 times.
Note: Adjust the intensity based on your fitness level.

Saturday (Strength Circuit Training)

Burpee Test
How to do it: Start standing, drop your hands to the floor, and kick your feet back into a push-up position. Perform a push-up, then jump your feet back and jump up.
Note: Perform the movement quickly but with proper form.

Push-up & Row
How to do it: Perform a push-up, then lift one dumbbell towards your chest. Return and repeat with the other hand.
Note: Maintain a stable torso and avoid shifting.

Jump Squat
How to do it: Perform a squat, then explode up into a jump. Land softly and return to the squat position.
Note: Cushion your landing by bending your knees slightly.

Plank to Push-up
How to do it: Start in a plank position, transition to a push-up by placing one hand and then the other on the ground. Return to plank by lowering one arm and then the other.
Note: Keep your body in a straight line.

Negative Pull-up
How to do it: Jump up so your chin is above a bar, then lower yourself as slowly as possible.
Note: Keep your body straight and use control.

Sunday (Rest or Light Activity)

Yoga or Stretching
How to do it: Perform simple yoga poses or stretch your entire body for 10-15 minutes while breathing slowly.
Note: Avoid overstretching and listen to your body.

Walking
How to do it: Take a 30-minute walk at a light pace.
Note: Wear cushioned shoes to prevent foot strain.