6-12 months consistently
Routines in this Program
Monday
Jumping Jacks · High Knees · Leg Swing · Hip Circle · Bodyweight Squat · Reverse Lunge · Split Squat (Bulgarian) · Glute Bridge · Wall Sit · Glute Bridge (Single-Leg) · Plank
Tuesday
High Knees · Mountain Climber · Jumping Jacks · Bodyweight Squat · Push-Up · Bicycle Crunch · Lunge · Side Plank
Wednesday
Arm Circle · Shoulder Roll · Push-Up · Pike Push-Up · Superman Hold · Reverse Snow Angel · Plank (Shoulder Tap) · Hollow Body Hold
Friday
Jumping Jacks · High Knees · Hip Circle · Jump Squat · Lunge (Walking) · Split Squat (Bulgarian) · Glute Bridge (Single-Leg) · Wall Sit · Calf Raise · Leg Raise · Russian Twist
Thursday
Walking · Hamstring Stretch (90/90) · Quad Stretch · Calf Stretch · Hip Flexor Stretch · Glute Stretch (Supine) · Butterfly Stretch · Child's Pose · Cobra Stretch · Shoulder Stretch (Cross-Body) · Triceps Stretch (Overhead) · Chest Stretch · Neck Stretch (Supine) · Arm Circle · Shoulder Roll · Cat-Cow · Thread the Needle · Hip Circle · World's Greatest Stretch · Deep Squat Hold · Ankle Circle
Saturday
Bodyweight Squat · Push-Up · Mountain Climber · Lunge · Bicycle Crunch · Plank · High Knees · Bodyweight Squat · Push-Up · Mountain Climber · Lunge · Bicycle Crunch · Plank · High Knees · Bodyweight Squat · Push-Up · Mountain Climber · Lunge · Bicycle Crunch · Plank · High Knees · Bodyweight Squat · Push-Up · Mountain Climber · Lunge · Bicycle Crunch · Plank · High Knees
Sunday
Walking
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