Day 1: Chest & Cardio
- Push-Ups: 3 sets of 15 reps
- Cable Crossover: 3 sets of 12 reps
- Mountain Climbers: 3 sets of 30 seconds
- Burpees: 3 sets of 12 reps
Day 2: Upper Body Strength
- Incline Dumbbell Press: 3 sets of 12 reps
- Chest Fly: 3 sets of 12 reps
- Bench Press: 3 sets of 10 reps
- Plyometric Push-Ups: 3 sets of 8 reps
Day 3: HIIT & Swimming
- HIIT Session: 20 minutes of sprint intervals (30 seconds on, 30 seconds off)
- Swimming: 20 minutes of freestyle & butterfly
Day 4: Rest & Recovery
- Active Stretching: 20 minutes
- Light Yoga: 30 minutes
Day 5: Cardio & Endurance
- Mountain Climbers: 3 sets of 40 seconds
- Burpees: 3 sets of 15 reps
- Swimming: 30 minutes of varied strokes
Day 6: Strength & Conditioning
- Push-Ups: 4 sets of 15 reps
- Incline Dumbbell Press: 4 sets of 12 reps
- Cable Crossover: 4 sets of 15 reps
- Plyometric Push-Ups: 4 sets of 8 reps
Day 7: Active Rest
- Leisure Walk or Light Cycling: 30-45 minutes
- Meditation or Breathing Exercises: 15 minutes