Day 1: Full Body & HIIT
- Squats: 3 sets of 15 reps
- High-Intensity Interval Training (HIIT): 20 minutes
- Lunges: 3 sets of 12 reps per leg
- Plank: 3 sets - Hold for 45 seconds
Day 2: Lower Body Focus
- Glute Bridges: 4 sets of 15 reps
- Deadlifts: 3 sets of 12 reps
- Step-Ups: 3 sets of 10 reps per leg
- Donkey Kicks: 3 sets of 15 reps per leg
Day 3: Active Recovery
- Yoga or Stretching: 30 minutes
- Walking: 30 minutes at a moderate pace
Day 4: Glute Isolation
- Fire Hydrants: 3 sets of 15 reps per leg
- Lunges: 3 sets of 12 reps per leg
- Clamshells: 3 sets of 15 reps per side
- Side Lunges: 3 sets of 12 reps per side
Day 5: Cardio & Core
- HIIT: 20 minutes (include jump squats, burpees)
- Mountain Climbers: 3 sets of 30 seconds
- Russian Twists: 3 sets of 20 reps
- Plank: 3 sets - Hold for 45 seconds
Day 6: Combination Workout
- Squats: 4 sets of 15 reps
- Deadlifts: 3 sets of 12 reps
- Step-Ups: 3 sets of 12 reps per leg
- Glute Bridges: 3 sets of 15 reps
Day 7: Rest & Recovery
- Light Stretching: 20 minutes
- Leisure Walk: 30 minutes at a relaxed pace