Day 1: Back and Cardio
- Lat Pulldowns: 3 sets of 12 reps
- Single-Arm Dumbbell Rows: 3 sets of 12 reps per side
- Jump Rope: 3 sets of 2 minutes
Day 2: Core and Flexibility
- Plank to Row: 3 sets of 10 reps per side
- Bridge Pose with Arm Lift: 3 sets of 10 reps per side
- Yoga Stretch Sequence: 15 minutes
Day 3: Strength & HIIT
- Bent-Over Rows: 3 sets of 10 reps
- Standing Reverse Fly: 3 sets of 12 reps
- HIIT Sprints: 5 rounds of 30 seconds sprint, 1 minute rest
Day 4: Active Rest
- Walking or Light Jog: 30 minutes
- Superman Pose: 3 sets of 15 reps
- Light Stretching: 10 minutes
Day 5: Back and Core
- Seated Cable Rows: 3 sets of 12 reps
- Dumbbell Pullovers: 3 sets of 10 reps
- Plank: 3 sets - Hold for 1 minute
Day 6: Cardio and Mobility
- Reverse Grip Pull-Ups: 3 sets of 8 reps
- Elliptical Machine: 20 minutes at moderate pace
- Full Body Stretch: 15 minutes
Day 7: Rest or Light Activity
- Optional Walking or Cycling: 30-40 minutes
- Yoga or Pilates: 20 minutes