fitness plan

week completion: 0%

Workout A — Lower + Push

Warm-Up
5 min treadmill walk
10 squats
10 arm circles
10 glute bridges
Strength
Leg Press — 3x8–12
DB Romanian Deadlift — 3x8–12
DB Chest Press — 3x8–12
DB Shoulder Press — 3x10
Walking Lunges — 3x10/leg
Core
Plank — 3x30 sec
Dead Bugs — 3x10/side
Finish
5–10 min incline walk

Workout B — Upper Focus

Warm-Up
5 min treadmill walk
10 squats
10 arm circles
10 glute bridges
Back
Lat Pulldown — 3x8–12
Seated Row — 3x8–12
Chest
Incline DB Press — 3x8–12
Shoulders
Lateral Raise — 3x12
Arms
Bicep Curl — 3x12
Tricep Pushdown — 3x12
Core
Knee Raises — 3x10
Side Plank — 20 sec each
Finish
5–10 min cardio

Workout C — Glutes + Back

Warm-Up
5 min treadmill walk
10 squats
10 arm circles
10 glute bridges
Strength
Hip Thrust — 3x8–12
Goblet Squat — 3x10
Leg Curl — 3x10
Lat Pulldown — 3x8–12
DB Row — 3x10
Core
Woodchop — 3x10/side
Shoulder Tap Plank — 3x20
Finish
10 min incline walk

Bonus Day (Optional)

20–30 min walk or jog
Core Circuit
Plank — 30 sec
Bicycle Crunch — 20
Back Extension — 12