Warm up: 10 minutes of cardio
Squats: 3 sets of 12 reps Push-ups: 3 sets of 10 reps Bent-over rows: 3 sets of 12 reps Lunges: 3 sets of 10 reps per leg
Warm up: 10 minutes of brisk walking or light jogging
HIIT (High-Intensity Interval Training): 30 seconds of sprinting followed by 1 minute of walking or slow jogging. Repeat for 20-30 minutes.
Yoga or stretching exercises to improve flexibility and relieve muscle soreness.
Focus on relaxation and gentle movements.
Warm up: 10 minutes of cardio Bench press: 3 sets of 10 reps Pull-ups or lat pulldowns: 3 sets of 10 reps
Dumbbell curls: 3 sets of 12 reps Tricep dips: 3 sets of 12 reps Planks: 3 sets of 30 seconds
Warm up: 10 minutes of brisk walking or light jogging Jumping rope: 3 sets of 1 minute (with a 1-minute rest in between) Bicycle crunches: 3 sets of 20 reps per side
Leg raises: 3 sets of 15 reps Russian twists: 3 sets of 20 reps (with a weight or without) Cool down: 10 minutes of walking