Date Updated: Jun 24, 2023

Monday

Morning - HIIT (Example)

• Warm-up: 5-10 minutes of light jogging or dynamic stretching.
• Main Workout:
  • 30 seconds of burpees
  • 30 seconds of rest
  • 30 seconds of mountain climbers
  • 30 seconds of rest
  • 30 seconds of jump squats
  • 30 seconds of rest
  • 30 seconds of push-ups
  • 30 seconds of rest
  • 30 seconds of high knees
  • 30 seconds of rest
  • 30 seconds of jumping lunges
  • 30 seconds of rest
  • 30 seconds of plank jacks
  • 30 seconds of rest
  • 30 seconds of squat thrusts
  • 30 seconds of rest
  • 30 seconds of bicycle crunches
  • 30 seconds of rest
• Cool-down: 5-10 minutes of light jogging or walking followed by static stretching.

Evening - Lower Body (Example)

• Warm-up: 5-10 minutes of light cardio (e.g., jumping jacks, high knees) and dynamic stretching.
• Main Workout:
  • Barbell squats: 3 sets of 8-12 reps
  • Romanian deadlifts: 3 sets of 8-12 reps
  • Leg press: 3 sets of 8-12 reps
  • Seated calf raises: 3 sets of 15-20 reps
• Cool-down: 5-10 minutes of static stretching, paying attention to your lower body muscles.

Tuesday

Morning

Evening

Wednesday