Heloo asdasndau

Heloo asdasndau

Here’s your workout plan for this week! This routine is designed to improve strength, endurance, and overall fitness. Make sure to warm up before each session and stretch afterward.

Workout Schedule:

Day 1: Full Body Strength

  • Warm-up: 5-10 minutes light cardio (jogging, jumping jacks)

  • Squats – 3 sets of 12 reps

  • Push-ups – 3 sets of 10-15 reps

  • Dumbbell Rows – 3 sets of 12 reps per arm

  • Plank – 3 sets, hold for 30-45 seconds

  • Lunges – 3 sets of 12 reps per leg

  • Cool down & stretch

Day 2: Cardio & Core

  • Warm-up: 5 minutes brisk walking or cycling

  • Interval Training (repeat 5 times):

    • 30 seconds sprint / 90 seconds walk or jog

  • Bicycle Crunches – 3 sets of 20 reps

  • Russian Twists – 3 sets of 30 twists (15 per side)

  • Leg Raises – 3 sets of 15 reps

  • Cool down & stretch

Day 3: Rest or Active Recovery

  • Light walking, yoga, or stretching

Day 4: Upper Body Strength

  • Warm-up: 5-10 minutes light cardio

  • Dumbbell Shoulder Press – 3 sets of 12 reps

  • Bent Over Dumbbell Rows – 3 sets of 12 reps

  • Bicep Curls – 3 sets of 15 reps

  • Tricep Dips – 3 sets of 12 reps

  • Push-ups – 3 sets to failure