Day 1: Full Body

1. Warm-up: 5-10 minutes of light cardio (jumping jacks, jogging in place, etc.)
2. Push-ups: 3 sets of 8-10 repetitions
• If regular push-ups are too challenging, start with knee push-ups.
3. Bodyweight Squats: 3 sets of 10-12 repetitions
• Keep your back straight and your knees aligned with your toes.
4. Plank: 3 sets of 20-30 seconds
• Work on increasing your plank duration over time.

Day 2: Rest or Light Activity

Day 3: Upper Body

1. Warm-up: 5-10 minutes of light cardio

2. Dips (using a sturdy chair or low bar): 3 sets of 8-10 repetitions
• Make sure to keep your elbows close to your body.
3. Diamond Push-ups: 3 sets of 6-8 repetitions
• Place your hands close together to target your triceps.
4. Inverted Rows (using a sturdy table or horizontal bar): 3 sets of 8-10 repetitions
• Use a shoulder-width grip.

Day 4: Rest or Light Activity

Day 5: Lower Body

1. Warm-up: 5-10 minutes of light cardio

2. Lunges: 3 sets of 10-12 repetitions per leg
• Take a step forward, keeping your back straight, and lower your body.
3. Glute Bridges: 3 sets of 12-15 repetitions
• Lie on your back, bend your knees, and lift your hips off the ground.
4. Calf Raises: 3 sets of 12-15 repetitions
• Stand on the edge of a step or a raised surface and lift your heels.

Day 6: Rest or Light Activity

Day 7: Full Body

1. Warm-up: 5-10 minutes of light cardio

2. Mountain Climbers: 3 sets of 12-15 repetitions per leg
• Start in a push-up position and alternate bringing your knees towards your chest.
3. Bodyweight Squats: 3 sets of 10-12 repetitions
4. Plank: 3 sets of 20-30 seconds

Day 8: Rest or Light Activity

Repeat this weekly routine, gradually increasing the number of repetitions and sets as you gain
strength. Also, don't forget to maintain a balanced diet and stay hydrated for overall fitness and
health. Listen to your body, and if you experience pain beyond typical muscle soreness, consider
consulting a fitness professional or healthcare provider.