ONE WEEK EXERCISE PLAN
SUNDAY
Warm-up and stretching for 1 min
Light Exercise
 Squats for 20 seconds
 Curtsy Lunges 8 times
 Butt Kicks for 20 seconds
 Side leg raises for 20 seconds
(right and left)
 Jumping jacks for 20 seconds
 Planking for 25 seconds
 Walk in place for 1 minute
THURSDAY
Warm up and Stretching for 1 minute
Light Exercise
 30 seconds Sit To Stand
 30 seconds Knee Raises
 30 seconds Lunges
 30 seconds Ski Hops
Vigorous Exercise
 Wall sit for 2 minutes
 Jump Squats for 1 minute
 Squats+Front Lunges for 1 minute
 Donkey Pulses for 1 minute
MONDAY TUESDAY WEDNESDAY
Warm-up and stretching for 1 min Warm-up and stretching for 1 min
Light Exercise Light Exercise
 High Knee for 20 seconds  Cat Camel Stretch for 1
Rest Day
 Planking for 30 seconds minute
 Squats for 30 seconds  Walk in place for 1 minute
 Curl ups for 20 seconds  Jumping jacks for 1
 Jumping jacks for 30 seconds minute
 Walk in place for 2 minute  Running in place for 1
minute
FRIDAY SATURDAY
Warm up and Stretching for 1 minute
Light Exercise
 Squat jumps for 30 seconds
 Running in place for 1 minute
 Jog-walk Interval for 2 minutes
REST DAY
Vigorous Exercise
 Jumping jacks for 3 minutes
 Jump Skipping for 5 minutes
 Zumba
Moderate Exercise
 Floor wipers for 30 seconds
 Mountain Climbers for 30 seconds
 Scissor kicks for 20 seconds