Day 1: Full Body Strength

  1. Push-ups – 3 sets of 10-12 reps.
  2. Bodyweight squats – 3 sets of 10-12 reps
  3. Dumbbell lunges – 3 sets of 10-12 reps (each leg)
  4. Dumbbell bent-over rows – 3 sets of 10-12 reps
  5. Plank – 3 sets of 30 seconds
  6. Bicycle crunches – 3 sets of 10-12 reps (each side)

Day 2: Cardio and HIIT

  1. Jumping jacks – 3 sets of 30 seconds
  2. High knees – 3 sets of 30 seconds
  3. Burpees – 3 sets of 10-12 reps
  4. Mountain climbers – 3 sets of 30 seconds
  5. Jump squats – 3 sets of 10-12 reps
  6. Russian twists – 3 sets of 10-12 reps (each side)

Day 3: Upper Body Strength

  1. Dumbbell chest press – 3 sets of 10-12 reps
  2. Dumbbell shoulder press – 3 sets of 10-12 reps
  3. Dumbbell bicep curls – 3 sets of 10-12 reps
  4. Tricep dips (using a sturdy chair or bench) – 3 sets of 10-12 reps
  5. Push-ups – 3 sets of 10-12 reps
  6. Plank – 3 sets of 30 seconds

Day 4: Lower Body Strength

  1. Dumbbell squats – 3 sets of 10-12 reps
  2. Dumbbell Romanian deadlifts – 3 sets of 10-12 reps
  3. Dumbbell walking lunges – 3 sets of 10-12 reps (each leg)
  4. Dumbbell step-ups – 3 sets of 10-12 reps (each leg)
  5. Calf raises (bodyweight or using dumbbells) – 3 sets of 10-12 reps

Day 5: Chest Workout

  1. Dumbbell bench press – 3 sets of 10-12 reps
  2. Dumbbell flyes – 3 sets of 10-12 reps
  3. Dumbbell tricep kickbacks – 3 sets of 10-12 reps
  4. Overhead dumbbell tricep extension – 3 sets of 10-12 reps

Day 6: Core and Stability

  1. Plank – 3 sets of 30 seconds
  2. Side plank – 3 sets of 30 seconds (each side)
  3. Russian twists – 3 sets of 10-12 reps (each side)
  4. Bicycle crunches – 3 sets of 10-12 reps (each side)
  5. Leg raises – 3 sets of 10-12 reps
  6. Glute bridges – 3 sets of 10-12 reps
  1. Plank – 3 sets of 30 seconds
  2. Side plank – 3 sets of 30 seconds (each side)
  3. Russian twists – 3 sets of 10-12 reps (each side)
  4. Bicycle crunches – 3 sets of 10-12 reps (each side)
  5. Leg raises – 3 sets of 10-12 reps
  6. Glute bridges – 3 sets of 10-12 reps

Day 7: Active Rest Day Take this day to rest and recover.

Engage in light stretching, go for a walk, or participate in any low-impact activity you enjoy to keep your body active without intense training.

Feel free to adjust the repetitions, sets, and exercise selection based on your fitness level and preferences. Remember to stay hydrated.