Nurkyz’s Fitness Plan

1. Warm-Up (5 minutes):
Start with light cardio to warm up the muscles and joints, such as marching in place or light
jogging.

2. Walking (15 minutes):

Ensure wearing supportive shoes to accommodate flat feet.

3. Hanging Calf Raises:

Stand on a staircase with your mid-foot and heel hanging off a stair
Raise your heels as high as you can and hold the position for 5 seconds
Slowly lower your heels, but don’t dip them lower than the rest of your foot.
Repeat 15-20 times
Do 2-3 sets

4. Hyperextension:
Lie face down on a hyperextension bench with ankles secured.
Cross arms over the chest.
Lift her torso until it is in line with the lower body.
Lower back down and repeat.
Perform 20 repetitions for each set.
Do 3 sets.

5. Squats:
Perform 15 reps for each set.
Do 3 sets.

6. Stretching (5-10 minutes):

Incorporate static stretches for the major muscle groups, focusing on calves, hamstrings,
quadriceps, and lower back.
Hold each stretch for 15-30 seconds.

7. Cool Down (5 minutes)