Warm up for 5-10 minutes with light cardio (e.g., walking, jogging in place)
Perform 3 sets of 10 reps of bodyweight squats
Perform 3 sets of 10 reps of push-ups (on knees or against a wall if needed)
Perform 3 sets of 10 reps of lunges (alternating legs)
Finish with 20-30 minutes of cardio (e.g., brisk walking, cycling, or elliptical)
Day 2: Yoga or Stretching
Spend 20-30 minutes stretching your muscles.
You can use an online video or app to guide you through a yoga routine or simply stretch on your own.
Day 3: Rest day
Day 4: Cardio and Core Training
Warm up for 5-10 minutes with light cardio (e.g., jumping jacks, marching in place)
Perform 3 sets of 10 reps of crunches
Perform 3 sets of 10 reps of leg raises
Perform 3 sets of 10 reps of mountain climbers
Finish with 20-30 minutes of cardio (e.g., running, cycling, or jump rope)
Day 5: Bodyweight Circuit Training
Warm up for 5-10 minutes with light cardio (e.g., jumping jacks, marching in place)
Perform each exercise for 30 seconds, then rest for 15 seconds before moving on to the next exercise.
Repeat the circuit 3-4 times
Exercises: 1. Jumping Jacks 2. Bodyweight Squats 3. Push-ups (on knees or against a wall if needed) 4. Plank 5. Lunges (alternating legs) 6. High Knees
Day 6: Rest day
Day 7: Outdoor Activity
Choose an outdoor activity such as hiking, biking, or swimming and spend at least 30 minutes in motion.
Remember to stay hydrated and listen to your body throughout the week. If any exercise is causing pain or discomfort, stop immediately and consult a healthcare professional.
