Default Week Home Exercise

Day 1: Full Body

Warm-up: 5-10 minutes of jogging in place, arm circles, leg swings. Repeat circuit 3 times with 90 seconds of rest between sets.

Day 2: Cardio & Core

Warm-up: Jumping jacks, high knees, and dynamic stretches. Repeat list twice or more.

Day 3: Lower Body Focus

Warm-up: Leg swings, hip circles, and bodyweight glute bridges. Repeat circuit 3 times with 90 seconds of rest between sets.

Day 4: Upper Body Focus

Warm-up: Arm circles, shoulder stretches, and wrist rotations. Repeat circuit 3 times with 1-2 minutes of rest between sets.

Day 5: Active Recovery & Flexibility

Low-intensity activities like walking or cycling for 20-30 minutes. Mindfulness: Consider incorporating meditation or deep breathing exercises for mental relaxation and stress relief. Yoga or stretching routine focusing on flexibility and relaxation

Day 6: Rest

Day 7: Rest