Monday – Cardio Blast

• Warm-up: 5 minutes of light cardio (e.g., jogging in place, jumping jacks)
• Workout (20–30 min): Walk, jog, or run at moderate pace OR use elliptical/bike/stair climber
• Cool-down: 5 minutes of stretching

Wednesday – Strength Training

• Warm-up: 5 minutes of dynamic stretches
• Workout (20–30 min):
  • Bodyweight Squats: 3 sets of 10–15 reps
  • Push-ups: 3 sets of max reps (knees optional)
  • Lunges: 3 sets of 10 reps per leg
  • Plank: Hold for 30–60 seconds, 3 sets
• Cool-down: 5 minutes of static stretches

Friday – Yoga Flow

• Warm-up: Gentle movements (cat-cow, child's pose)
• Workout (20–30 min):
  • Sun Salutations: 3–5 rounds
  • Warrior II Pose: 30 sec per side
  • Tree Pose: 30 sec per side
  • Downward-Facing Dog: 30–60 sec
  • Cobra Pose: 30 sec
• Cool-down: 5 minutes of savasana

Saturday – HIIT Challenge

• Warm-up: 5 minutes of light cardio
• Workout (15–20 min): 45 sec on / 15 sec rest, repeat 3–4 rounds
  • Burpees
  • High Knees
  • Mountain Climbers
  • Jumping Jacks
• Cool-down: 5 minutes of stretching

Rest & Recovery

Tuesday, Thursday, and Sunday are rest days. Optional: light walking or gentle stretching if desired.