Monday – Lower Body Strength & Endurance
Circuit (Repeat 4 rounds, rest 30 sec between rounds):
- Squats – 45 sec
- Jump Squats – 30 sec
- Alternating Lunges – 45 sec
- Squat Pulses – 30 sec
- Plank Hold – 45 sec
Finisher: Squat hold (30 sec) + Plank hold (30 sec)
Tuesday – Upper Body & Core
Circuit (Repeat 4 rounds, rest 30 sec between rounds):
- Knee Push-Ups – 30 sec
- Plank Shoulder Taps – 45 sec
- Forearm Plank Hold – 30 sec
- Squats (Active Recovery) – 30 sec
- Triceps Dips – 30 sec
Finisher: Max knee push-ups in 30 sec
Wednesday – Full Body HIIT & Endurance
(Repeat 4 rounds, rest 30 sec between rounds):
- Jump Squats – 30 sec
- Push-Ups – 30 sec
- Alternating Lunges – 45 sec
- Plank Jacks – 30 sec
- Squat Pulses – 30 sec
Finisher: 1-Min Max Squats
Thursday – Active Recovery & Core Stability
(Lower intensity day, repeat 3 rounds, rest 45 sec between rounds)
- Slow & Controlled Squats – 45 sec
- Knee Push-Ups or Regular – 30 sec
- Step-Back Lunges – 45 sec
- Forearm Plank Hold – 45 sec
- Side Plank Hold (Each Side) – 30 sec
Finisher: Deep core breathing in plank (30 sec)
Friday – Strength & Power
Circuit (Repeat 4 rounds, rest 30 sec between rounds):
- Squats – 45 sec
- Jump Squats – 30 sec
- Walking Lunges – 45 sec
- Push-Ups – 30 sec
- Plank with Hip Dips – 30 sec
Finisher: 1-Min Squat Hold