Sample Exercise Programming
Day 1: Full Body Strength Training
- Warm-up: 5-10 minutes light cardio (jogging, cycling, or dynamic stretching)
- Workout
1. Squats (3 sets of 10-12 reps)
2. Push-ups (3 sets of 8-12 reps)
3. Dumbbell Rows (3 sets of 10 reps each side)
4. Plank (3 sets of 30-45 seconds)
5. Lunges (3 sets of 12 reps per leg)
6. Dumbbell Shoulder Press (3 sets of 10 reps)
Day 2: Cardio + Core
- Warm-up: 5 minutes light jogging or brisk walking
- Cardio workout
1. Running, Cycling, or Rowing (20-30 minutes at moderate intensity)
- Core Circuit (Repeat 2-3 times)
1. Russian Twists (20 reps per side)
2. Leg Raises (12-15 reps)
3. Mountain Climbers (20 reps)
4. Superman Holds (30 seconds)
Day 3: Active Recovery or Yoga
- Activity:
1. 30-45 minutes of yoga focusing on flexibility and mobility
2. Alternatively, light walking, swimming, or cycling at a low intensity
Day 4: Lower Body Strength
- Warm-up: 5-10 minutes light cardio and dynamic stretches
- Workout:
1. Deadlifts (3 sets of 8-10 reps)
2. Bulgarian Split Squats (3 sets of 12 reps per leg)
3. Glute Bridges (3 sets of 15 reps)
4. Step-Ups (3 sets of 12 reps per leg)
5. Calf Raises (3 sets of 20 reps)
Day 5: HIIT (High-Intensity Interval Training)
- Warm-up: 5 minutes light cardio
- HIIT Workout (20-30 minutes)
1. Jump Squats (30 seconds work, 30 seconds rest)
2. Burpees (30 seconds work, 30 seconds rest)
3. High Knees (30 seconds work, 30 seconds rest)
4. Jumping Lunges (30 seconds work, 30 seconds rest)
5. Repeat the circuit 3-4 times
Day 6: Upper Body Strength
- Warm-up: 5-10 minutes light cardio and dynamic stretches
- Workout:
1. Bench Press or Push-ups (3 sets of 8-12 reps)
2. Pull-ups or Lat Pulldown (3 sets of 6-10 reps)
3. Dumbbell Bicep Curls (3 sets of 12 reps)
4. Tricep Dips (3 sets of 10 reps)
5. Lateral Raises (3 sets of 12 reps)
Day 7: Rest or Light Activity
- Activity:
1. Rest day or engage in light activity like walking, stretching, or recreational swimming.
General Guidelines:
- Progression: Gradually increase weight, intensity, or volume as your fitness level improves.
- Rest:Ensure adequate rest (60-90 seconds) between sets for strength exercises, and shorter
rest (15-30 seconds) for HIIT workouts.
- Hydration & Nutrition: Stay hydrated and focus on balanced nutrition to support your
exercise goals.
