Day 1: Walking and Light Jogging
- Brisk Walking: 30 minutes
- Light Jogging: 15 minutes
- Cooldown Walk: 10 minutes
Day 2: Stationary Cycling and Rowing Machine
- Stationary Cycling: 20 minutes at moderate resistance
- Rowing Machine: 15 minutes at a steady pace
- Stretching: 10 minutes focusing on upper and lower body
Day 3: Swimming and Aqua Aerobics
- Swimming: 20 minutes using freestyle/backstroke
- Aqua Aerobics: 15 minutes of kicks, jumps, and arm movements
- Relax in Water: 10 minutes
Day 4: Rest and Flexibility
- Gentle Yoga: 30 minutes focusing on flexibility and relaxation
Day 5: Elliptical Trainer and Low-Impact Aerobics
- Elliptical Trainer: 20 minutes at a comfortable level
- Low-Impact Aerobics: 20 minutes of step touches, heel digs, knee lifts
- Cool Down: 10 minutes of walking or gentle movements
Day 6: Outdoor Cycling and Nordic Walking
- Outdoor Cycling: 30 minutes on varied terrain
- Nordic Walking: 20 minutes using poles for support
- Stretching: 10 minutes focusing on the core and legs
Day 7: Rest and Recovery
- Relaxation Exercises: 30 minutes of deep breathing and light stretching