Day 1: Upper Body Strength
- Push-Ups: 3 sets of 15 reps
- Overhead Dumbbell Press: 3 sets of 12 reps
- Lateral Raises: 3 sets of 12 reps
- Resistance Band Pull-Aparts: 3 sets of 15 reps
Day 2: Cardio & Core
- Rowing Machine: 10 minutes at moderate pace
- Torso Twist with Medicine Ball: 3 sets of 20 reps
- Plank to Push-Up: 3 sets of 10 reps
- High-Intensity Interval Training (HIIT): 10-minute session
Day 3: Active Recovery
- Light Yoga: 20 minutes focusing on stretching and flexibility
- Brisk Walking: 30 minutes
Day 4: Chest & Arms
- Incline Chest Press: 3 sets of 12 reps
- Front Raises: 3 sets of 12 reps
- Push-Ups: 3 sets of 15 reps
- Resistance Band Pull-Aparts: 3 sets of 15 reps
Day 5: Full Body Circuit
- Rowing Machine: 8 minutes
- Plank to Push-Up: 3 sets of 10 reps
- High-Intensity Interval Training (HIIT): 10-minute session
- Overhead Dumbbell Press: 3 sets of 12 reps
Day 6: Core & Flexibility
- Torso Twist with Medicine Ball: 3 sets of 20 reps
- Yoga: 30-minute session focusing on core and flexibility
Day 7: Rest & Recovery
- Light Stretching: 15 minutes
- Relaxation: Engage in a relaxing activity of choice