gym program
DAY 1: full body workout
- warm up:5-10 minutes of light cadio.
- squats:3 sets of 8-10 reps.
- push-ups:3 sets of 8-10 reps.
- bent-over : 3 sets of 8-10 reps
-planks: 3 sets,holding for 30-60 seconds.
DAY 2: cardio and core
- warm up: 5-10 minutes of light cardio.
- cardio: 20-30 minutes of your choice.
- leg raises: 3 sets of 12-15 reps
- russian twists : 3 sets of 12-15
- byscle crunches: 3 sets of 12-15 reps
DAY 3: upper body
- warm-up: 5-10 minutes of light cardio
- bench press: 3sets of 8-10 reps
- pull-ups or pulldowns: 3 sets of 8-10 reps
- bicep dips: 3 sets of 8-10 reps
- tricep dips: 3 sets of 8-10 reps
DAY 4: rest or active recovery
- take a day off or engage in low-intensity activities like yoga or swimming
DAY 5: lower body
- warm-up: 5-10 minutes of light cardio
- deadlifts: 3 sets of 8-10 reps
- lunges: 3 sets of 10-12 reps (each leg)
-leg press: 3 sets of 10-12 reps
- cool-down: stretch your lower body for 10-15 minutes
DAY 6: cadio and flexibility
DAY 7: rest
- allow your body to recover and prepare for the next week
- warm-up: 5-10 minutes of light cardio
- cardio:20-30 minutes of your choice
- incorporate yoga or stretching exercises for flexibility
- cool-down: stretch all major muscle groups for 10-15 minutes