Day 1: Core & Strength
- Crunches: 3 sets of 15 reps
- Leg Raises: 3 sets of 12 reps
- Plank: 3 sets - Hold for 45 seconds
- Mountain Climbers: 3 sets of 30 seconds
Day 2: Stability & Balance
- Side Plank: 3 sets - Hold for 30 seconds each side
- Bicycle Crunches: 3 sets of 20 reps
- Russian Twists: 3 sets of 15 reps
- Seated Leg Tucks: 3 sets of 12 reps
Day 3: Active Recovery
- Yoga or Stretching: 30 minutes session
- Light Walking: 20 minutes at a comfortable pace
- Foam Rolling: Focus on legs and core
Day 4: Full Body Blast
- Plank: 3 sets - Hold for 60 seconds
- Mountain Climbers: 3 sets of 45 seconds
- Flutter Kicks: 3 sets of 20 reps
- Bicycle Crunches: 3 sets of 15 reps
Day 5: Endurance & Core Strength
- Plank: 3 sets - Hold for 30 seconds with alternate leg raises
- Scissors: 3 sets of 15 reps
- Russian Twists: 3 sets of 20 reps
- Flutter Kicks: 3 sets of 30 seconds
Day 6: Flexibility & Recovery
- Light Yoga: Focus on hips and groin area
- Dynamic Stretching: 15 minutes session
- Deep Breathing Exercises: 10 minutes
Day 7: Active Rest
- Leisure Walk: 30 minutes outdoors
- Gentle Stretching: Full body focus
- Hydration and Nutrition Preparation: Plan meals for upcoming week