Week 1: Building the Habit

Day 1 - Full Body Strength (30 minutes)

• Warm-Up: 5-minute brisk walk or march in place
• Workout (Repeat 3x):
  • Squats: 12 reps
  • Push-ups (modify on knees if needed): 10 reps
  • Plank: 20 seconds
  • Lunges (each leg): 10 reps
  • Glute bridges: 12 reps
• Cool Down: 5 minutes stretching

Day 2 - Cardio (25 minutes)

• Warm-Up: 5 minutes of easy jogging or walking
• Workout: 20 minutes of moderate-intensity cardio (cycling, brisk walking, jogging, or swimming)

Day 3 - Rest or Active Recovery

• Light walking or yoga (15-20 minutes)

Day 4 - Lower Body Strength (30 minutes)

• Warm-Up: 5 minutes of leg swings and light jogging
• Workout (Repeat 3x):
  • Squats: 15 reps
  • Step-ups on a chair or bench: 12 reps per leg
  • Glute bridges: 15 reps
  • Calf raises: 20 reps
  • Wall sit: 30 seconds
• Cool Down: 5 minutes stretching

Day 5 - Upper Body Strength (30 minutes)

• Warm-Up: Arm circles and light jogging for 5 minutes
• Workout (Repeat 3x):
  • Push-ups: 10-12 reps
  • Dumbbell or bodyweight rows: 12 reps
  • Shoulder press (with weights or water bottles): 10-12 reps
  • Plank: 30 seconds
  • Tricep dips (on a chair): 10 reps
• Cool Down: 5 minutes stretching

Day 6 - Cardio (25 minutes)

• Warm-Up: 5 minutes of easy jogging or walking
• Workout: 20 minutes of moderate-intensity cardio (jump rope, cycling, jogging, or brisk walking)

Day 7 - Rest

Week 2: Progression

Day 8 - Full Body Strength (35 minutes)

• Same workout as Day 1, but add 1-2 more reps for each exercise and increase plank time to 30 seconds.

Day 9 - Cardio (30 minutes)

• Warm-Up: 5 minutes
• Workout: 25 minutes of cardio, incorporating intervals (e.g., 30 seconds faster pace, 1 minute slower pace)

Day 10 - Rest or Active Recovery

• Light walking or yoga (15-20 minutes)

Day 11 - Lower Body Strength (35 minutes)

• Same workout as Day 4, but increase reps by 2-3 and hold wall sit for 40 seconds.

Day 12 - Upper Body Strength (35 minutes)

• Same workout as Day 5, but increase reps by 2-3 and hold the plank for 40 seconds.

Day 13 - Cardio (30 minutes)

• Warm-Up: 5 minutes
• Workout: 25 minutes of steady-state cardio or intervals.

Day 14 - Rest