General Guidelines
- Warm-Up (5 minutes): Start each session with a dynamic warm-up to prepare your body and raise your heart rate.
- Cool-Down (5 minutes): End each session with light movement and stretching to aid recovery.
- Rest Between Exercises: Take 30–45 seconds between exercises and 60 seconds between circuits.
- Hydration: Drink water before, during, and after each workout.
- Form First: Focus on proper form to avoid injury. Modify exercises if needed (e.g., do knee push-ups).
- Progression: Aim for 2–3 circuits per session. Increase intensity over time by reducing rest or adding a circuit.
Day 1: Lower Body & Core Focus (35 minutes)
Warm-Up (5 minutes)
- March in place with high knees: 1 minute
- Arm circles (forward 30 seconds, backward 30 seconds)
- Bodyweight squats (slow and controlled): 1 minute
- Side-to-side steps with arm swings: 1 minute
- Torso twists: 1 minute
Main Workout (25 minutes)
Perform each exercise for 45 seconds, rest for 30 seconds, complete circuit 2–3 times.
- Jumping Jacks: Full-body cardio. Modify: Step side-to-side.
- Bodyweight Squats: Feet shoulder-width, lower until thighs parallel to ground. Modify: Squat halfway.
- Mountain Climbers: In plank, drive knees to chest alternately. Modify: Slow pace or step.
- Lunges (Alternating): Step forward, lower to 90-degree knees. Modify: Reverse lunges.
- Bicycle Crunches: Alternate elbows to opposite knees. Keep controlled.
Cool-Down (5 minutes)
- Slow walking in place: 1 minute
- Quad stretch (each leg): 30 seconds
- Hamstring stretch (reach for toes): 1 minute
- Cat-cow stretch: 1 minute
- Child’s pose: 1 minute
Day 2: Upper Body & Cardio Focus (35 minutes)
Warm-Up (5 minutes)
- Arm swings (cross in front, open wide): 1 minute
- High knees: 1 minute
- Shoulder rolls (forward 30 seconds, backward 30 seconds)
- Inchworms (walk hands to plank, walk back): 1 minute
- Side lunges: 1 minute
Main Workout (25 minutes)
Perform each exercise for 45 seconds, rest for 30 seconds, complete circuit 2–3 times.
- Burpees: Squat, plank, push-up, jump up. Modify: Skip push-up or jump.
- Push-Ups: Lower chest to ground, keep body straight. Modify: On knees or against wall.
- Skater Jumps: Leap side-to-side, land on one leg. Modify: Step side-to-side.
- Tricep Dips (floor): Lift hips, bend elbows to lower. Modify: Keep hips closer to ground.
- Plank with Shoulder Taps: Tap hand to opposite shoulder, keep hips stable. Modify: Widen feet.
Cool-Down (5 minutes)
- Slow arm circles: 1 minute
- Chest opener (clasp hands behind back): 1 minute
- Tricep stretch (each arm): 30 seconds
- Forward fold: 1 minute
- Seated spinal twist (each side): 30 seconds
Day 3: Full-Body Cardio Blast (35 minutes)
Warm-Up (5 minutes)
- Butt kicks (jog, kick heels to glutes): 1 minute
- Arm crosses (swing across chest): 1 minute
- Bodyweight alternating lunges: 1 minute
- Jumping jacks (or side steps): 1 minute
- Dynamic hamstring stretch (kick legs forward): 1 minute
Main Workout (25 minutes)
Perform each exercise for 45 seconds, rest for 30 seconds, complete circuit 2–3 times.
- High Knees: Run in place, lift knees to hip height. Modify: March with high knees.
- Squat Jumps: Squat, explode upward, land softly. Modify: Squats without jumping.
- Push-Up to Plank: Push-up, jump/step to stand, return to plank. Modify: Skip push-up.
- Side Plank (Alternating): Hold 20 seconds per side. Modify: Drop bottom knee.
- Fast Feet: Quick, small steps in place. Modify: Slow pace.
Cool-Down (5 minutes)
- Slow marching: 1 minute
- Calf stretch (each leg): 30 seconds
- Hip flexor stretch (lunge position, each side): 1 minute
- Full-body stretch (reach up, fold forward): 1 minute
- Deep breathing in seated position: 1 minute
Weekly Schedule & Tips
Weekly Schedule
- Day 1 (e.g., Monday): Lower Body & Core
- Day 2 (e.g., Wednesday): Upper Body & Cardio
- Day 3 (e.g., Friday): Full-Body Cardio Blast
- Rest Days: Take rest days between sessions (e.g., Tuesday, Thursday, Saturday, Sunday). Consider light activity like walking or stretching.
Tips for Success
- Track Progress: Note circuits completed or how you feel. Increase intensity over time.
- Listen to Your Body: Take extra rest if fatigued or sore.
- Stay Consistent: Follow the plan for 4–6 weeks, then increase duration or intensity.
- Music Motivation: Play upbeat music to boost energy.
This routine builds cardiovascular fitness and muscle endurance. If you have specific goals, injuries, or need modifications, consult your trainer. Ready to crush it? Let’s get moving!