Day 1: Core & Cardio
- Plank: 3 sets - Hold for 45 seconds
- Mountain Climbers: 3 sets of 30 seconds
- Bicycle Crunches: 3 sets of 15 reps each side
- Burpees: 3 sets of 10 reps
Day 2: Strength & Endurance
- Side Plank: 3 sets - Hold for 30 seconds each side
- Leg Raise: 3 sets of 15 reps
- Flutter Kicks: 3 sets of 30 seconds
- Boat Pose: 3 sets - Hold for 45 seconds
Day 3: Total Body Focus
- Standing Oblique Crunch: 3 sets of 15 reps each side
- Russian Twists: 3 sets of 20 reps each side
- Burpees: 3 sets of 12 reps
- Mountain Climbers: 3 sets of 45 seconds
Day 4: Recovery & Mobility
- Plank: 2 sets - Hold for 60 seconds
- Side Plank: 2 sets - Hold for 45 seconds each side
- Light stretching and yoga for 20 minutes
Day 5: Core & Cardio
- Bicycle Crunches: 3 sets of 20 reps each side
- Leg Raise: 3 sets of 15 reps
- Mountain Climbers: 3 sets of 60 seconds
- Plank: 3 sets - Hold for 45 seconds
Day 6: Endurance & Strength
- Burpees: 3 sets of 15 reps
- Flutter Kicks: 3 sets of 45 seconds
- Boat Pose: 3 sets - Hold for 60 seconds
- Russian Twists: 3 sets of 25 reps each side
Day 7: Active Rest
- Light cardio activity such as walking or cycling for 30 minutes
- Gentle yoga and stretching for 20 minutes