Day 1: Full Body Strength and Cardio

1. Warm-Up:

   • Duration: 5-10 minutes
   • Activities: Brisk walking, light jogging, arm circles.

2. Strength Training:

   • Squats: 3 sets x 10-12 reps
   • Push-Ups (regular or modified): 3 sets x 8-10 reps
   • Bent-Over Rows (with dumbbells or barbell): 3 sets x 10-12 reps
   • Plank: 3 sets x 20-30 seconds

3. Cardiovascular Exercise:

   • Duration: 20-30 minutes
   • Activities: Running, cycling, or using cardio machines (elliptical, treadmill).

4. Cool Down:

   • Duration: 5-10 minutes
   • Activities: Gentle stretching for major muscle groups.

Day 2: Active Recovery and Flexibility

1. Active Recovery:

   • Duration: 20-30 minutes
   • Activities: Swimming, yoga, or light walking.

2. Flexibility and Mobility:

   • Duration: 15-20 minutes
   • Activities: Yoga poses, foam rolling, or dynamic stretches.

Day 3: Upper Body Strength and Core

1. Warm-Up:

   • Duration: 5-10 minutes
   • Activities: Jumping jacks, arm swings, shoulder rolls.

2. Strength Training:

   • Pull-Ups (assisted if needed): 3 sets x 8-10 reps
   • Dumbbell Chest Press: 3 sets x 10-12 reps
   • Lat Pulldowns: 3 sets x 10-12 reps
   • Russian Twists (with medicine ball or dumbbell): 3 sets x 10-12 reps per side

3. Core Exercises:

   • Plank Variations (standard, side, and reverse plank): 3 sets x 20-30 seconds each

4. Cool Down:

   • Duration: 5-10 minutes
   • Activities: Stretching for upper body muscles.

Day 4: High-Intensity Interval Training (HIIT)

1. HIIT Workout:
   • Duration: 20-30 minutes
   • Activities: Interval sprints, jump squats, burpees, mountain climbers.

Day 5: Lower Body Strength and Cardio

1. Warm-Up:

   • Duration: 5-10 minutes
   • Activities: Leg swings, hip circles, dynamic lunges.

2. Strength Training:

   • Deadlifts (with barbell or dumbbells): 3 sets x 8-10 reps
   • Lunges (forward or reverse): 3 sets x 10-12 reps per leg
   • Leg Press: 3 sets x 10-12 reps
   • Calf Raises: 3 sets x 12-15 reps

3. Cardiovascular Exercise:

   • Duration: 20-30 minutes
   • Activities: Cycling, stair climbing, or using the elliptical machine.

4. Cool Down:

   • Duration: 5-10 minutes
   • Activities: Stretching for lower body muscles.

Day 6: Active Rest

1. Active Rest:
   • Duration: 20-30 minutes
   • Activities: Walking, light yoga, or leisurely bike ride.

Day 7: Rest and Recovery

1. Rest Day:
   • Avoid strenuous exercise.
   • Focus on restorative activities like gentle stretching or meditation.