Exercise Program:

Day 1: Strength Training

Warm-up: 5 minutes of light cardio (e.g., jogging, jumping jacks).

Squats: 3 sets of 10 reps.
Push-ups: 3 sets of 10 reps.
Lunges: 3 sets of 10 reps (each leg).
Dumbbell Shoulder Press: 3 sets of 10 reps.
Plank: Hold for 30 seconds, repeat 3 times.
Cool-down: 5 minutes of stretching exercises.
Day 2: Cardiovascular Exercise

Warm-up: 5 minutes of dynamic stretches (e.g., arm circles, leg swings).

Jogging or Running: 20 minutes at a comfortable pace.
Cycling: 15 minutes on a stationary bike or outdoor cycling.
Jumping Rope: 3 sets of 1 minute with 30 seconds rest in between.
High-Intensity Interval Training (HIIT): 4 sets of 30 seconds of intense exercise
(e.g., burpees, mountain climbers) followed by 30 seconds of rest.
Cool-down: 5 minutes of static stretches (e.g., hamstring stretch, calf stretch).
Day 3: Flexibility and Core Training

Warm-up: 5 minutes of light cardio (e.g., marching in place, side-to-side lunges).

Yoga or Pilates: 30 minutes of a beginner-level routine focusing on flexibility and
core strength.
Plank Variations: Side planks, reverse planks, and forearm planks - hold each for
30 seconds, repeat 3 times.
Russian Twists: 3 sets of 15 reps.
Superman Exercise: 3 sets of 12 reps.
Cool-down: 5 minutes of deep breathing exercises and gentle stretches.
Now, let's create a detailed meal plan for your diet. The plan will include two
main meals and five snacks. Remember to adjust portion sizes according to your
specific needs and consult a healthcare professional or nutritionist for
personalized advice.

Meal Plan:
Main Meal 1 - Breakfast:

Scrambled eggs with vegetables (bell peppers, onions, spinach).

Whole wheat toast with avocado.
Greek yogurt with mixed berries.
Snack 1:

Apple slices with almond butter.

Main Meal 2 - Lunch:

Grilled chicken breast.

Quinoa salad with mixed vegetables (tomatoes, cucumbers, carrots).
Steamed broccoli.
Snack 2:

Carrot sticks with hummus.

Snack 3:

Protein smoothie with banana, almond milk, and protein powder.

Snack 4:

Mixed nuts (almonds, walnuts, cashews).

Main Meal 3 - Dinner:
Baked salmon with lemon and herbs.
Brown rice.
Roasted asparagus.