Monday — Full Body A
Estimated time: 25 min| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bodyweight Squats | 3 | 12 | |
| Push-ups (or knee push-ups) | 3 | 8-10 | |
| Glute Bridges | 3 | 15 | |
| Plank | 3 | 30s hold | |
| Superman Hold | 3 | 20s hold |
Tuesday — Rest Day
💤
Active recovery: 15-20 min walk or gentle stretching.
Wednesday — Full Body B
Estimated time: 25 min| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Lunges (alternating) | 3 | 10 each leg | |
| Incline Push-ups | 3 | 10 | |
| Wall Sit | 3 | 30s hold | |
| Dead Bug | 3 | 10 each side | |
| Bird Dog | 3 | 10 each side |
Thursday — Rest Day
💤
Full rest or a short walk if you feel like moving.
Friday — Full Body C
Estimated time: 25 min| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Jump Squats (or regular squats) | 3 | 10 | |
| Diamond Push-ups (or regular) | 3 | 8 | |
| Single Leg Glute Bridge | 3 | 10 each | |
| Side Plank | 3 | 20s each side | |
| Mountain Climbers | 3 | 20 total |
Saturday — Active Recovery
💤
20-30 min walk, yoga, or light stretching.
Sunday — Rest Day
💤
Full rest. Hydrate and prepare for next week.
Tips: Focus on good form over speed. If an exercise is too hard, use the easier variation listed. Increase reps by 1-2 each week as you get stronger.
Warm up with 2-3 minutes of light movement (marching in place, arm circles) before each session. Cool down with gentle stretching afterward.
Use our Calorie Calculator to match your nutrition to your activity level. Check your Heart Rate Calculator to find your training zones.