Perform each workout for 15–20 minutes
👉 Rest for 20–30 seconds between exercises

🥇 Day 1: Full Body Beginner Workout
Exercises:
Jumping Jacks – 30 sec
Squats – 10 reps
Push-Ups (wall or knee) – 10 reps
Plank – 20 sec
Benefits:
Activates full body
Improves stamina
🥈 Day 2: Walking + Stretching
Activities:
20-minute brisk walk
Simple stretching routine
Benefits:
Improves recovery
Reduces stiffness
🥉 Day 3: Lower Body Workout
Exercises:
Squats – 12 reps
Lunges – 10 reps each leg
Glute Bridges – 12 reps
Calf Raises – 15 reps
Benefits:
Builds leg strength
Improves balance
🟢 Day 4: Core Workout
Exercises:
Plank – 30 sec
Bicycle Crunches – 15 reps
Leg Raises – 10 reps
Mountain Climbers – 20 sec
Benefits:
Strengthens core
Improves posture
🟡 Day 5: Upper Body Workout
Exercises:
Push-Ups – 10 reps
Arm Circles – 30 sec
Tricep Dips – 10 reps
Shoulder Taps – 20 reps
Benefits:
Improves upper body strength
Builds endurance
🔵 Day 6: Cardio Day
Exercises:
High Knees – 30 sec
Jumping Jacks – 30 sec
Mountain Climbers – 30 sec
Fast Walking – 10 min
Benefits:
Burns calories
Boosts heart health
🟣 Day 7: Recovery & Yoga
Activities:
Child’s Pose
Cobra Stretch
Cat-Cow Stretch
Deep Breathing
Benefits:
Reduces stress
Improves flexibility