Day 1: Upper Body Focus
- Push-Ups: 3 sets of 12 reps
- Tricep Dips: 3 sets of 10 reps
- Arm Circles: 3 sets - 1 minute each direction
- Wall Push-Ups: 3 sets of 15 reps
Day 2: Strength & Stability
- Plank Shoulder Taps: 3 sets of 30 seconds
- Reverse Fly: 3 sets of 12 reps
- Overhead Tricep Extension: 3 sets of 10 reps
- Side Plank: 3 sets - Hold for 20 seconds each side
Day 3: Active Rest & Yoga
- Chair Pose Strength: 3 sets - Hold for 30 seconds
- Light walking or activity of choice for 30 minutes
Day 4: Core & Combination
- Plank To Push-Up: 3 sets of 10 reps per side
- Push-Ups: 3 sets of 10 reps
- Tricep Dips: 3 sets of 12 reps
- Arm Circles: 3 sets - 1 minute each direction
Day 5: Cardio & Core
- 30 minutes of cardio activity (brisk walking, jogging, cycling)
- Plank Shoulder Taps: 3 sets of 20 seconds
- Side Plank: 3 sets of 30 seconds each side
Day 6: Upper Body Endurance
- Wall Push-Ups: 4 sets of 20 reps
- Overhead Tricep Extension: 3 sets of 12 reps
- Reverse Fly: 3 sets of 10 reps
- Arm Circles: 3 sets - 45 seconds each direction
Day 7: Recovery & Flexibility
- Light stretching routine focusing on arms, shoulders, and back
- Optional light yoga session or meditation