– Warm-up: 5 minutes of jumping jacks or brisk walking. – Workout: Push-ups: 3 sets of 10-15 rep Squats: 3 sets of 15 rep Plank: 3 sets of 1 minute Jumping jacks: 3 sets of 1 minute
– Warm-up: 5 minutes of jogging or cycling. – Workout:Push-ups: 3 sets of 15 rep – Burpees: 3 sets of 10 rep Burpees: 3 sets of 10 rep Bicycle crunches: 3 sets of 20 rep High knees: 3 sets of 1 minute
– Warm-up: 5 minutes of light jogging. – Workout:Push-ups: 4 sets of 15 rep Dumbbell shoulder press: 3 sets of 12 rep Bent-over rows: 3 sets of 12 rep Mountain climbers: 3 sets of 1 minute
Activity: Light activities like walking, yoga, or gentle stretching for 30-45 minutes
– Warm-up: 5 minutes of jumping rope. – Workout:Push-ups: 4 sets of 20 rep Jump squats: 3 sets of 15 rep Plank with shoulder taps: 3 sets of 1 minute Sprinting in place: 4 sets of 30 second
– Warm-up: 5 minutes of dynamic stretching. – Workout:Push-ups: 3 sets of 15 rep Lunges: 3 sets of 15 reps per leg Russian twists: 3 sets of 20 rep Side plank: 3 sets of 30 seconds per side
Activity: 45-60 minutes of steady-state cardio (running, cycling, or swimming)
– Warm-up: 5 minutes of brisk walking or light jogging. – Workout:Push-ups: 4 sets of 20 rep Deadlifts: 3 sets of 12 rep Overhead press: 3 sets of 12 rep Jump rope: 3 sets of 2 minute
– Warm-up: 5 minutes of light jogging. – Workout:Push-ups: 3 sets of 15 rep Sit-ups: 3 sets of 20 rep Leg raises: 3 sets of 15 rep Plank to push-up: 3 sets of 1 minute
– Warm-up: 5 minutes of dynamic stretching. – Workout:Push-ups: 4 sets of 25 rep Burpees: 3 sets of 10 rep Kettlebell swings: 3 sets of 15 rep Sprint intervals: 5 sets of 30 seconds sprinting, 1-minute walking