Workout Plan

Full body, bodyweight, 3 days a week

Weekly Schedule

Mon Tue Wed Thu Fri Sat Sun

Stretch routine daily. Workout on Mon, Wed, Fri.

Warm Up (5 min)

Jumping Jacks 30s

Arm Circles 30s

Forward then backward

Leg Swings 30s each leg

Front-back, then side-to-side

Bodyweight Squats 10 reps

Slow and controlled

Inchworms 5 reps

Workout

Push Ups 3 sets

Chest, shoulders, triceps

Squats 3 sets

Quads, glutes, core

Pull Ups 3 sets

Back, biceps. Do negatives if needed.

Planks 3 sets

Core stability. Hold as long as you can.

Hip Bridges 3 sets

Glutes, hamstrings, lower back

Cool Down (5 min)

Chest Doorway Stretch 30s

Quad Stretch (Standing) 30s each

Hamstring Stretch 30s each

Shoulder Cross-Body Stretch 30s each

Child's Pose 30s

Notes

Rest 60-90 seconds between sets.

Increase reps when sets feel easy. No fixed rep count needed.

Pull up negatives: jump up, lower yourself slowly for 3-5 seconds.

Morning stretch routine covers mobility on all days.