Workouts per Week: 5-6 Days
Workout Length: 45-60 Minutes
Equipment Needed: Dumbbells, resistance bands, barbell (optional), pull-up bar (optional)
Workout Schedule
Day 1 – Full-Body Strength Training (50 min)
Focus: Maximize muscle activation and endurance
Warm-up (5 min)
- Jump rope – 1 min
- Arm circles – 30 sec
- Dynamic lunges – 10 reps per leg
- Shoulder mobility drills – 1 min
Workout (3 rounds)
- Barbell or Dumbbell Squats – 10 reps
- Pull-ups or Assisted Pull-ups – 8 reps
- Bulgarian Split Squats – 10 reps per leg
- Barbell or Dumbbell Deadlifts – 10 reps
- Hanging Knee Raises – 15 reps
- Plank Hold – 45 sec
Cool-down (5 min)
- Pigeon stretch – 30 sec per side
- Deep hip flexor stretch – 30 sec per side
Day 2 – High-Intensity Cardio & Plyometrics (45 min)
Focus: Boost athleticism, endurance, and fat burning
Warm-up (5 min)
- Jump squats – 10 reps
- High knees – 30 sec
- Arm swings – 30 sec
- Butt kicks – 30 sec
Workout (3 rounds, minimal rest)
- Sprint or Treadmill Run – 30 sec
- Box Jumps – 10 reps
- Burpees – 12 reps
- Kettlebell Swings – 15 reps
- Jump Rope – 1 min
- Mountain Climbers – 30 sec
Cool-down (5 min)
- Deep breathing and standing forward fold
- Quad stretch – 30 sec per leg
Day 3 – Active Rest & Mobility (30 min)
Focus: Recovery, flexibility, and joint health
Workout:
- Cat-cow stretch – 5 reps
- Child’s pose – 30 sec
- Pigeon pose – 30 sec per side
- Downward dog to cobra transition – 30 sec
- Hip mobility drills – 2 min
- Walk for 30 minutes at a moderate pace
Day 4 – Lower Body Power & Strength (50 min)
Focus: Develop strength and explosiveness in legs & glutes
Warm-up (5 min)
- Resistance band lateral walks – 10 reps per side
- Hip thrusts with hold – 10 reps
- Toe touches – 30 sec
Workout (3 rounds)
- Barbell or Dumbbell Squats – 8 reps (heavy)
- Romanian Deadlifts – 10 reps
- Bulgarian Split Squats – 10 reps per leg
- Glute Bridges (weighted) – 12 reps
- Standing Calf Raises – 15 reps
- Hanging Leg Raises – 12 reps
Cool-down (5 min)
- Hamstring stretch – 30 sec per leg
- Seated butterfly stretch – 30 sec
Day 5 – Upper Body Strength & Core (50 min)
Focus: Build muscle in arms, chest, back, and core
Warm-up (5 min)
- Jump rope – 1 min
- Shoulder mobility drills – 1 min
Workout (3 rounds)
- Bench Press or Push-ups – 10 reps
- Pull-ups or Lat Pulldown – 8 reps
- Dumbbell Shoulder Press – 10 reps
- Bent-over Rows – 12 reps
- Hanging or Weighted Knee Raises – 15 reps
- Plank (Weighted Optional) – 45 sec
Cool-down (5 min)
- Triceps stretch – 30 sec per arm
- Chest opener stretch – 30 sec
Day 6 – Optional High-Intensity Cardio (45 min) or Rest
Option A: Cardio Challenge
- Rowing machine – 5 min
- Sled pushes – 30 sec
- Battle Ropes – 30 sec
- Sprint Intervals – 20 sec sprint, 40 sec walk (6 rounds)
Option B: Active Rest
- Yoga or long walk (30-40 min)
