Day 1: Full Body Strength
- Squats: 4 sets of 12 reps
- Lunges: 3 sets of 10 reps per leg
- Bridge: 3 sets of 15 reps
Day 2: Glute Activation & Cardio
- Step-Ups: 3 sets of 12 reps per leg
- Fire Hydrants: 3 sets of 15 reps per side
- Donkey Kicks: 3 sets of 15 reps per leg
Day 3: Strength & Stability
- Deadlifts: 4 sets of 10 reps
- Bulgarian Split Squats: 3 sets of 10 reps per leg
- Hip Thrusts: 3 sets of 15 reps
Day 4: Active Recovery & Stretching
- Light Cardio: 20-30 minutes walk or cycle
- Full Body Stretch: 15 minutes focusing on legs and glutes
Day 5: Glute-Focused Strength
- Hip Thrusts: 4 sets of 12 reps
- Bridge: 3 sets of 15 reps
- Good Mornings: 3 sets of 12 reps
Day 6: High-Intensity Cardio & Core
- Burpees: 3 sets of 10 reps
- Mountain Climbers: 3 sets of 30 seconds
- Plank: 3 sets - Hold for 45 seconds
Day 7: Rest & Recovery
- Rest: Complete rest for muscle recovery
- Optional Yoga: Gentle stretching and relaxation