Week 3 Workout Plan
Day 1:
Warm-up: 5 mins jogging
Jump Squats – 3 sets x 15 reps
Push-ups – 4 sets x 15 reps
Plank with leg lifts – 3 sets x 40 seconds
Cool down: Stretching 5 mins
Day 2:
Warm-up: 5 mins jump rope
Walking Lunges with weights – 3 sets x 15 reps
Dumbbell Rows – 4 sets x 15 reps
Bicycle Crunches – 4 sets x 30 reps
Cool down: Stretching 5 mins
Day 3:
Rest or light walking
Day 4:
Warm-up: 5 mins light jog
Glute Bridges with hold – 3 sets x 20 reps (hold 5 seconds)
Shoulder Taps – 4 sets x 30 reps
Mountain Climbers – 4 sets x 40 seconds
Cool down: Stretching 5 mins
Day 5:
Warm-up: 5 mins brisk walk
Bodyweight Deadlifts with weights – 4 sets x 15 reps
Tricep Dips – 4 sets x 15 reps
Russian Twists – 4 sets x 40 reps
Cool down: Stretching 5 mins
Day 6 & 7:
Rest or light yoga/stretching