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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