7-Day Workout and Yoga Routine
Day Activity Time Duration Details
onday Morning Yoga & Stretching 7:00 AM - 7:30 AM 30 min Cat-Cow, Forward Fold, Bridge Pose, Mountain Pose, Cobra P
Evening Full-Body Strength 6:00 PM - 6:45 PM 45 min Push-Ups, Plank, Side Stretch, Tricep Dips
esday Morning Core & Yoga 7:00 AM - 7:30 AM 30 min Bird Dog, Plank, Cobra Pose, Downward Dog, Forward Fol
Evening Spine Exercises 6:00 PM - 6:45 PM 45 min Hanging (if possible), Superman Hold, Side Plank
dnesday Morning Active Recovery 7:00 AM - 7:20 AM 20 min Light jogging, dynamic stretches, Child’s Pose, Neck Stretch
Evening Posture Yoga 6:00 PM - 6:30 PM 30 min Warrior II, Triangle Pose, Mountain Pose, Chest Opener
ursday Morning Lower Body Workout 7:00 AM - 7:30 AM 30 min Squats, Walking Lunges, Step-Ups, Calf Raises
Evening Yoga & Stretches 6:00 PM - 6:45 PM 45 min Chair Pose, Butterfly Stretch, Downward Dog, Child’s Pose
riday Morning Yoga & Core 7:00 AM - 7:30 AM 30 min Plank, Cobra Pose, Seated Forward Fold, Tree Pose
Evening Full-Body Strength 6:00 PM - 6:45 PM 45 min Push-Ups, Lunges, Superman Pose, Side Plank
turday Morning Stretching & Cardio 7:00 AM - 7:30 AM 30 min Brisk walking or jogging, Shoulder Stretch, Hip Flexor Stretc
Evening Relaxation Yoga 6:00 PM - 6:30 PM 30 min Cat-Cow, Cobra Pose, Child’s Pose, Forward Fold, Corpse Po
unday Morning Recovery Yoga 8:00 AM - 8:20 AM 20 min Seated Forward Fold, Cobra Pose, Child’s Pose, Corpse Po
Rest - - Take a rest day or go for a light walk if you feel like moving
7-Day Study Routine
Time Activity Details
6:30 AM - 7:00 AM Morning Exercise & Yoga Light stretches or yoga to energize (e.g., Cat-Cow, Plank, Forward Fold).
7:00 AM - 7:30 AM Breakfast Nutritious meal for sustained energy (include fruits, proteins, and carbs).
7:30 AM - 9:30 AM Study Session 1 Focus on your most challenging or important subject.
9:30 AM - 9:45 AM Short Break Walk around, stretch, or hydrate.
9:45 AM - 11:15 AM Study Session 2 Medium difficulty subject or revision work.
11:15 AM - 11:30 AM Short Break Have a snack, relax, or listen to music.
11:30 AM - 1:00 PM Study Session 3 Focus on easier tasks or subjects requiring less mental effort.
1:00 PM - 2:00 PM Lunch & Rest Eat and relax—avoid screens to recharge.
2:00 PM - 3:30 PM Study Session 4 Practice tests, problem-solving, or practical exercises.
3:30 PM - 3:45 PM Short Break Light stretching or meditation.
3:45 PM - 5:00 PM Study Session 5 Revise morning topics or complete assignments.
5:00 PM - 5:30 PM Evening Snack & Relaxation Relax with a book, walk, or hobby.
5:30 PM - 7:00 PM Study Session 6 Wrap up the day with light studying or reviewing notes.
7:00 PM - 8:00 PM Dinner & Free Time Enjoy a healthy meal and unwind.
8:00 PM - 8:30 PM Night Review Go over what you learned during the day (summarize key points).
8:30 PM - 9:00 PM Relaxation Meditate, stretch, or read something light.
9:00 PM - 10:30 PM Sleep Preparation Aim for 7-8 hours of quality sleep.
