Day 1: Core Foundation
- Plank: 3 sets - Hold for 60 seconds
- Bicycle Crunch: 3 sets of 20 reps per side
- Seated Overhead Reach: 3 sets of 15 reps
- Leg Raises: 3 sets of 15 reps
Day 2: Cardio & Balance
- Mountain Climbers: 4 sets of 30 seconds
- T-Rotation: 3 sets of 12 reps per side
- Flutter Kicks: 3 sets of 30 seconds
- Russian Twist: 4 sets of 16 reps with weight
Day 3: Strength & Endurance
- V-Ups: 3 sets of 15 reps
- Plank: 3 sets - Hold for 90 seconds
- Bicycle Crunch: 3 sets of 25 reps per side
- Rope Climbs (Static): 4 sets of 12 reaches per hand
Day 4: Active Recovery
- Light Cardio: Brisk walk or easy cycling for 30 minutes
- Gentle Stretching: 15 minutes to release tension
Day 5: Intensity Focus
- Mountain Climbers: 4 sets of 45 seconds
- V-Ups: 4 sets of 12 reps
- Flutter Kicks: 4 sets of 40 seconds
- T-Rotation: 3 sets of 15 reps per side
Day 6: All-Round Core
- Plank: 3 sets - Hold for 75 seconds
- Russian Twist: 4 sets of 18 reps with weight
- Bicycle Crunch: 4 sets of 20 reps per side
- Seated Overhead Reach: 3 sets of 18 reps
Day 7: Rest & Recovery
- Gentle Yoga or Stretching: 30-minute session to improve flexibility and relaxation