WEEK 1 WEEK 2 WEEK 3 WEEK 4

MONDAY 0Warm up (10mins) Warm up (10mins) Warm up (10mins) Warm up (10mins)

Head and shoulder Head and shoulder Head and shoulder Head and shoulder
roll roll roll roll
Upper body twist Upper body twist Upper body twist Upper body twist
Hip circles Hip circles Hip circles Hip circles
Knee raises Knee raises Knee raises Knee raises
Plank walk Plank walk Plank walk Plank walk
Cardio ( 1min 3 sets) ( 3min 3 sets) ( 7min 3sets) ( 10min 3sets)
(30sec rest Running Running Running Running
per exercise) Burpees Burpees Bicycling Bicycling
Mountain climbers Mountain climbers Burpees Burpees
Jumping jacks Jumping jacks Mountain climbers Mountain climbers
Butt kick Butt kick Jumping jacks Jumping jacks
Lunges Lunges Butt kick Butt kick
Cool down (10mins) Cool down (10mins) Lunges Lunges
Standing quad Standing quad Cool down (10mins) Cool down (10mins)
stretch stretch Standing quad Standing quad
Triceps stretch Triceps stretch stretch stretch
Shoulder stretch Shoulder stretch Triceps stretch Triceps stretch
Standing chest Standing chest Shoulder stretch Shoulder stretch
stretch stretch Standing chest Standing chest
stretch stretch
TUESDAY Warm up (10mins) Warm up (10mins) Warm up (10mins) Warm up (10mins)
Arm circles each Arm circles each Arm circles each Arm circles each
direction direction direction direction
Wall push up Wall push up Wall push up Wall push up
Side plank Side plank Side plank Side plank
Yoga push Yoga push Yoga push Yoga push
(10reps 3sets) (12reps 4sets) (16reps 4sets) (20reps 4sets)
Bench press Bench press Bench press Bench press
Overhead press Overhead press Overhead press Overhead press
Inclined dumbbell Inclined dumbbell Inclined dumbbell Inclined dumbbell
press press press press
Dumbbell lateral Dumbbell lateral Dumbbell lateral Dumbbell lateral
Push Day raise raise raise raise
Dumbbell chest Dumbbell chest Dumbbell chest Dumbbell chest
flyers flyers flyers flyers
Barbell lying triceps Barbell lying triceps Barbell lying triceps Barbell lying triceps
extension extension extension extension
Cool down (10mins) Cool down (10mins) Cool down (10mins) Cool down (10mins)
Walking Walking Walking Walking
Reclining butterfly Reclining butterfly Reclining butterfly Reclining butterfly
pose pose pose pose
Upper body stretch Upper body stretch Upper body stretch Upper body stretch
Child’s pose Child’s pose Child’s pose Child’s pose
(1min rest
per exercise)
WEDNESDAY Warm up (10mins) Warm up (10mins) Warm up (10mins) Warm up (10mins)
Shoulder circles Shoulder circles Shoulder circles Shoulder circles
Arm rotation Arm rotation Arm rotation Arm rotation
Resistance band Resistance band row Resistance band row Resistance band
row Cat cow Cat cow row
Cat cow (12reps 4sets) (16reps 4sets) Cat cow
(10reps 3sets) Lat pulldowns Lat pulldowns (20reps 4sets)
Pull day Lat pulldowns Barbell rows Barbell rows Lat pulldowns
Barbell rows Seated cable rows Seated cable rows Barbell rows
Seated cable rows Bicep curls Bicep curls Seated cable rows
Bicep curls Bent over rows Bent over rows Bicep curls
Bent over rows Cool down (10mins) Cool down (10mins) Bent over rows
Cool down (10mins) Walking Walking Cool down (10mins)
Walking Reclining butterfly Reclining butterfly Walking
Reclining butterfly pose pose Reclining butterfly
(1min rest pose Upper body stretch Upper body stretch pose
per exercise) Upper body stretch Child’s pose Child’s pose Upper body stretch
Child’s pose Child’s pose
THURSDAY Warm up (10mins) Warm up (10mins) Warm up (10mins) Warm up (10mins)
Brisk walk Brisk walk Brisk walk Brisk walk
Walking lunge Walking lunge Walking lunge Walking lunge
(10reps 3sets) (12reps 4sets) (16reps 4sets) (20reps 4sets)
Good morning Good morning Good morning Good morning
Barbell squat Barbell squat Barbell squat Barbell squat
Leg day Hip thrust Hip thrust Hip thrust Hip thrust
Box jump Box jump Box jump Box jump
Squats Squats Squats Squats
Cooldown(10mins) Cooldown(10mins) Cooldown(10mins) Cooldown(10mins)
Calves and harm Calves and harm Calves and harm Calves and harm
string stretch string stretch string stretch string stretch
(1min rest Hip flexor stretch Hip flexor stretch Hip flexor stretch Hip flexor stretch
per exercise) Gluteal stretch Gluteal stretch Gluteal stretch Gluteal stretch
Wide squat Wide squat Wide squat Wide squat
Downward dog Downward dog Downward dog Downward dog
FRIDAY
Rest day Rest day Rest day Rest day

SATURDAY Warm up (10mins) Warm up (10mins) Warm up (10mins) Warm up (10mins)

Marching in place Marching in place Marching in place Marching in place
Jumping jacks Jumping jacks Jumping jacks Jumping jacks
Mountain climbers Mountain climbers Mountain climbers Mountain climbers
Arm circle Arm circle Arm circle Arm circle
Shoulder shrugs Shoulder shrugs Shoulder shrugs Shoulder shrugs
(10reps 3 rep) (12reps 4rep) (16reps 4rep) (20reps 4rep)
Full body Burpees Burpees Burpees Burpees
Push up Push up Push up Push up
Squats Squats Squats Squats
Lunges Lunges Lunges Lunges
Running Running Running Running
Cooldown(10mins) Cooldown(10mins) Cooldown(10mins) Cooldown(10mins)
(1min rest Standing forward Standing forward Standing forward Standing forward
per exercise) stretch stretch stretch stretch
Standing quad Standing quad Standing quad Standing quad
stretch stretch stretch stretch
Upward facing dog Upward facing dog Upward facing dog Upward facing dog
Hip flexor stretch Hip flexor stretch Hip flexor stretch Hip flexor stretch

SUNDAY
Rest day Rest day Rest day Rest day