Warm-up – 10 min
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3 min brisk walk
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2 min jogging
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5 min dynamic stretches
Strength Training – 50 min (Upper Body)
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Push-ups – 3×15
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Pull-ups / Lat pull-down – 3×8-12
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Dumbbell bench press – 3×12
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Shoulder press – 3×12
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Bicep curls – 3×12
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Tricep dips – 3×12
Strength Training – 50 min (Lower Body)
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Squats – 3×15
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Lunges – 3×12 each leg
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Deadlifts – 3×10
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Step-ups – 3×12 each leg
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Calf raises – 3×20
Core & Belly Focus – 30 min
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Plank – 3×1 min
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Side plank – 3×30 sec each side
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Hanging knee raises – 3×12
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Bicycle crunches – 3×20
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Ab rollouts – 3×12
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Mountain climbers – 3×30 sec
Cardio / Fat Burn – 25 min
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HIIT treadmill – 1 min sprint + 2 min walk ×7
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5 min light jog / walk
Cool Down & Stretch – 5 min
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Stretch hamstrings, quads, back, chest, shoulders
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Deep breathing to relax muscles
Notes