Key Tips Before Starting
- Warm-up: Start each session with a 5-minute dynamic warm-up to get blood flowing (e.g., marching in place with arm swings).
- Form: Focus on proper form to avoid injury—engage core, breathe steadily, modify if needed (e.g., drop to knees for push-ups).
- Rest: Take 15-20 seconds between exercises, 1 minute between rounds.
- Cool-down: End with 5 minutes of static stretches for worked muscles.
- General: Hydrate, eat a light snack before, track progress, and stop if you feel pain (not to be confused with a good burn). Consult a pro if needed.
Day 1: Lower Body Blast (Legs, Glutes, Cardio Endurance)
Duration: ~35 minutes
Warm-up (5 min)
Jog in place with high knees, gradually increasing speed.
Main Circuit (25 min)
Perform 4 rounds. Each exercise for 45 seconds, minimal rest.
- Jump Squats: Explode up from a deep squat, landing softly.
- Alternating Reverse Lunges with Knee Drive: Lunge back, then drive the knee up explosively on the switch.
- Mountain Climbers: In plank position, alternate driving knees to chest at a rapid pace.
- Burpees (no push-up): Jump high, squat down, kick feet back to plank, then jump up.
Cool-down (5 min)
Stretch quads, hamstrings, and calves (hold each 30 sec per side).
Day 2: Upper Body Ignite (Shoulders, Arms, Chest, Core Stability)
Duration: ~30 minutes
Warm-up (5 min)
Arm circles forward and back, combined with torso twists.
Main Circuit (20 min)
Perform 4 rounds. Each exercise for 40 seconds, quick transitions.
- Plyo Push-Ups: From push-up position, explode up so hands leave the ground (clap optional).
- Tricep Dips with Leg Raise: Dip using a stable surface, alternate lifting one leg.
- Bear Crawl: On all fours, crawl forward and back with knees hovering off the ground.
- Shadow Boxing: Fast punches (jabs, crosses, hooks) while shuffling feet.
Cool-down (5 min)
Stretch shoulders, chest, and arms (cross-body pulls and overhead reaches).
Day 3: Full-Body HIIT Fury (Total Integration, Explosive Power)
Duration: ~40 minutes
Warm-up (5 min)
Jumping jacks mixed with bodyweight squats.
Main Circuit (30 min)
Perform 5 rounds. Each exercise for 50 seconds, 20-sec rest.
- Full Burpees: Add a push-up and tuck jump at the top for max intensity.
- High Knees with Arm Pumps: Run in place, driving knees high while pumping arms vigorously.
- Plank Jacks: In plank, jump feet out and in like a jumping jack.
- Skater Jumps: Leap side to side, mimicking a speed skater, touching the ground for balance.
Cool-down (5 min)
Full-body stretches—focus on hips, back, and legs.
Day 4: Agility Lower Body (Legs, Hips, Quickness and Balance)
Duration: ~35 minutes
Warm-up (5 min)
Side shuffles and light butt kicks.
Main Circuit (25 min)
Perform 4 rounds. Each exercise for 45 seconds, short breaths between.
- Lateral Bounds: Jump side to side over an imaginary line, exploding off one foot.
- Curtsy Lunges with Hop: Lunge back diagonally, then hop-switch sides.
- Frog Jumps: Squat low, then leap forward like a frog, resetting each time.
- Calf Raise Sprints: Rise onto toes, then sprint in place with quick feet.
Cool-down (5 min)
Target glutes, hips, and ankles with deep lunges and toe touches.
Day 5: Core and Upper Endurance (Abs, Back, Shoulders, Sustained Cardio)
Duration: ~30 minutes
Warm-up (5 min)
Torso rotations and shoulder rolls.
Main Circuit (20 min)
Perform 4 rounds. Each exercise for 40 seconds, fluid flow.
- Russian Twists with Bicycle Kicks: Sit with knees bent, twist torso while alternating knee-to-elbow.
- Superman Holds with Flutter Kicks: Lie face down, lift arms/legs, and flutter kick.
- Diamond Push-Ups: Hands in diamond shape under chest, lower and push explosively.
- Wall Sit Punches: Hold a wall sit (imaginary if no wall) while throwing rapid punches.
Cool-down (5 min)
Stretch core and back (child’s pose, cat-cow, and side bends).
Final Notes
Take 2 rest days (e.g., weekends) to recover. Progress by adding seconds or reducing rests. Track how you feel weekly, and adjust intensity as needed. You’ve got this—go dominate!