MON. (cardio and core): 25 minutes cardio (elliptical or swimming), 30 minutes core exercises (like planks, crunches — 1 minute on, 30-second breaks).
TUE. (strength-building): 7 lower-body exercises (like squats, lunges, rope-jumping, step-ups, leg curls, box jumps, burpees), 3 upper-body exercises (bench presses, lat pulldowns, curls); 3 sets of 10 to 15 reps each.
WED. (core and mobility/ flexibility): 20 minutes yoga or Pilates exercises, 35-minute core workout (1 minute each move, with a 30-second rest in between).
THU. (strength-building): 7 upper-body exercises (like incline bench, rows, triceps extensions, flys, curls, pull-ups, push-ups), 3 lower-body exercises (like squat jumps, reverse lunges); 3 sets of 10 to 15 reps each.
FRI. (cardio interval training): Alternate brisk walking with jogging (90-second walk, 30-second jog; 60-second walk, 60-second jog; 30-second walk, 90-second jog).…