Day 1:

- Cardio: 30 minutes of brisk walking or jogging

- Strength: Bodyweight exercises (push-ups, squats, lunges, planks) - 3 sets of 12-15 repetitions each

- Flexibility: Stretching exercises for major muscle groups

Day 2:

- Cardio: 20 minutes of cycling or stationary biking

- Strength: Dumbbell exercises (bicep curls, shoulder presses, tricep dips) - 3 sets of 10-12 repetitions
each

- Flexibility: Yoga or Pilates session

Day 3:

- Cardio: 30 minutes of jump rope or high-intensity interval training (HIIT)

- Strength: Lower body exercises (deadlifts, step-ups, glute bridges) - 3 sets of 10-12 repetitions each

- Flexibility: Foam rolling and dynamic stretches

Day 4:

- Rest day or active recovery: Light walking, yoga, or stretching

Day 5:

- Cardio: 30 minutes of swimming or water aerobics

- Strength: Upper body exercises (bench press, rows, shoulder raises) - 3 sets of 10-12 repetitions each

- Flexibility: Stretching exercises for upper body and core muscles

Day 6:

- Cardio: 20 minutes of high-intensity interval training (HIIT) or circuit training

- Strength: Full-body workout with resistance bands (squats, rows, chest press) - 3 sets of 12-15
repetitions each

- Flexibility: Yoga or Pilates session

Day 7:

- Cardio: 30 minutes of jogging or running

- Strength: Core exercises (planks, Russian twists, bicycle crunches) - 3 sets of 12-15 repetitions each

- Flexibility: Foam rolling and dynamic stretches

Day 8:

- Rest day or active recovery: Light walking, yoga, or stretching

Day 9:

- Cardio: 30 minutes of cycling or stationary biking

- Strength: Bodyweight exercises (push-ups, squats, lunges, planks) - 3 sets of 12-15 repetitions each

- Flexibility: Stretching exercises for major muscle groups

Day 10:

- Cardio: 20 minutes of jump rope or high-intensity interval training (HIIT)

- Strength: Dumbbell exercises (bicep curls, shoulder presses, tricep dips) - 3 sets of 10-12 repetitions
each

- Flexibility: Yoga or Pilates session

Day 11:

- Cardio: 30 minutes of brisk walking or jogging

- Strength: Lower body exercises (deadlifts, step-ups, glute bridges) - 3 sets of 10-12 repetitions each

- Flexibility: Foam rolling and dynamic stretches

Day 12:

- Rest day or active recovery: Light walking, yoga, or stretching

Day 13:

- Cardio: 30 minutes of swimming or water aerobics

- Strength: Upper body exercises (bench press, rows, shoulder raises) - 3 sets of 10-12 repetitions each

- Flexibility: Stretching exercises for upper body and core muscles

Day 14:

- Cardio: 20 minutes of high-intensity interval training (HIIT) or circuit training

- Strength: Full-body workout with resistance bands (squats, rows, chest press) - 3 sets of 12-15
repetitions each

- Flexibility: Foam rolling and dynamic stretches

Remember to listen to your body and take rest days when needed. Stay hydrated and maintain a
balanced diet to support your workouts.