Day 1 – Full Body Activation
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Jumping Jacks – 3×30 sec
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Bodyweight Squats – 3×12
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Push-Ups (on knees if needed) – 3×8
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Glute Bridges – 3×12
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Plank Hold – 3×20 sec
Day 2 – Lower Body Focus
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High Knees – 3×20 sec
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Lunges (each leg) – 3×10
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Wall Sit – 3×20 sec
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Side Leg Raises – 3×12 each side
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Calf Raises – 3×15
Day 3 – Core & Stability
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Mountain Climbers – 3×20 sec
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Crunches – 3×12
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Russian Twists – 3×12 each side
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Superman Hold – 3×20 sec
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Side Plank – 2×15 sec per side
Day 4 – Active Recovery (Mobility & Stretching)
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Cat-Cow Stretch – 1 min
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Downward Dog to Cobra Flow – 5 rounds
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Hip Flexor Stretch – 30 sec per side
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Shoulder Rolls & Arm Circles – 1 min
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Gentle Walk (10–15 min optional)
Day 5 – Upper Body Focus
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Arm Circles (forward & backward) – 2×30 sec
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Incline Push-Ups (hands on table/chair) – 3×10
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Tricep Dips (using chair) – 3×8
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Shoulder Taps – 3×12 each side
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Superman Pulls – 3×12
Day 6 – Cardio & Endurance
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Jumping Jacks – 3×40 sec
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Burpees (step back version if needed) – 3×6
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Skater Jumps – 3×10 each side
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High Knees – 3×25 sec
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Plank to Shoulder Taps – 3×8 each side
Day 7 – Full Body Stretch & Relax
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Neck Stretch – 30 sec each side
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Chest Opener Stretch – 30 sec
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Child’s Pose – 1 min
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Seated Forward Fold – 1 min
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Gentle Breathing (Box Breathing) – 2 min
✅ Tips:
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Warm up for 3–5 minutes before (marching in place, arm swings, light jogging).
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Cool down with stretches after each workout.
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If you’re a complete beginner, start with 2 sets instead of 3.
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Progress each week by increasing reps/time slightly.