This document outlines a full-body workout program that divides the week into different focuses. It includes warm-up and cool-down stretches, along with strength training exercises. On full-body days, it prescribes squats, pushups, rows, and planks, followed by rest. Lower-body days focus on lunges, deadlifts, calf raises and glute bridges. Upper-body days target the chest, shoulders, biceps and triceps. Other days emphasize core and flexibility exercises or active recovery through light activities.

2. FULL BODY
WORKOUT
 Warm-up: 5-10 minutes of light cardio (jogging, jumping
jacks, < etc.)
 Squats: 3 sets of 10 reps
 Push-ups (or modified push-ups): 3 sets of 8-10 reps
 Bent-over dumbbell rows: 3 sets of 10 reps
 Plank: Hold for 30 seconds to 1 minute
 Cool down: Stretching for major muscle groups
(hamstrings, quads, chest, back)

3. REST OR LIGHT
ACTIVITY
 Rest day or engage in light activity like walking or yoga
to promote recovery.

4. LOWER BODY
FOCUS
 Warm-up: 5-10 minutes of light cardio
 Lunges: 3 sets of 10 reps per leg
 Romanian deadlifts with dumbbells: 3 sets of 10 reps
 Calf raises: 3 sets of 15 reps
 Glute bridges: 3 sets of 12 reps
 Cool down: Stretching for lower body muscles
(hamstrings, calves, quadriceps)

5. REST OR LIGHT
ACTIVITY
 Rest day or engage in light activity to aid in recovery.

6. UPPER BODY
FOCUS
 Warm-up: 5-10 minutes of light cardio
 Dumbbell chest press: 3 sets of 10 reps
 Dumbbell shoulder press: 3 sets of 10 reps
 Bicep curls: 3 sets of 10 reps
 Tricep dips (using a bench or chair): 3 sets of 8-10 reps
 Cool down: Stretching for upper body muscles (chest,
shoulders, biceps, triceps)

7. ACTIVE REST
OR LIGHT
ACTIVITY
 Engage in activities like walking, cycling, or yoga for
active recovery.

8. CORE AND
FLEXIBILITY
 Warm-up: 5-10 minutes of light cardio
 Plank variations (side plank, forearm plank, etc.): 3 sets,
hold each for 20-30 seconds
 Russian twists: 3 sets of 15 reps (each side)
 Leg raises: 3 sets of 12 reps
 Stretching: Spend extra time stretching major muscle
groups for flexibility and recovery.

9. BACK TO
BACK
Hard workout