Day 1: Full Body
Warm-up (5 to 10 minutes)
Light cardio like jogging or jumping jacks
Workout:
- Squats — 3 sets of 12 reps
- Push-ups — 3 sets of 10 reps (modify to knees if needed)
- Dumbbell Rows — 3 sets of 12 reps per arm
- Plank — 3 sets of 30 seconds
- Glute Bridges — 3 sets of 15 reps
Day 2: Rest or Light Cardio
Activity:
20 to 30 minutes of walking, cycling, or light jogging
Day 3: Upper Body
Warm-up (5 to 10 minutes)
Arm circles and shoulder shrugs
Workout:
- Dumbbell Shoulder Press — 3 sets of 12 reps
- Bicep Curls — 3 sets of 12 reps
- Tricep Dips — 3 sets of 10 reps (use a chair or bench)
- Dumbbell Chest Press — 3 sets of 12 reps
- Side Plank — 3 sets of 20 seconds per side
Day 4: Rest or Yoga/Stretching
Activity:
20 to 30 minutes of yoga or stretching exercises
Day 5: Lower Body
Warm-up (5 to 10 minutes)
Leg swings and bodyweight squats
Workout:
- Lunges — 3 sets of 12 reps per leg
- Deadlifts with light dumbbells — 3 sets of 12 reps
- Calf Raises — 3 sets of 15 reps
- Step-Ups — 3 sets of 12 reps per leg (use a sturdy chair or step)
- Russian Twists — 3 sets of 20 reps
Day 6: Rest or Light Cardio
Activity:
20 to 30 minutes of walking, cycling, or light jogging
Day 7: Full Body
Warm-up (5 to 10 minutes)
Light cardio like jogging or jumping jacks
Workout:
- Squats — 3 sets of 12 reps
- Push-ups — 3 sets of 10 reps (modify to knees if needed)
- Dumbbell Rows — 3 sets of 12 reps per arm
- Plank — 3 sets of 30 seconds
- Glute Bridges — 3 sets of 15 reps
Tips for Success
Focus on maintaining proper form to prevent injury
Start with light weights and gradually increase as you get stronger
Take adequate rest between sets (30 to 60 seconds)
Stay hydrated before, during, and after workouts
Listen to your body; stop if you feel pain (not to be confused with normal muscle fatigue)
