weekly fitness checklist
Goal: 5 gym days • Strength +
Couch to 5K
• Core Development
Reset Week
Week Completion: 0%
Day 1 — Run + Lower Body (Glutes & Legs)
Daily Warm-Up (2–3 rounds)
Leg swings — 10 each
Arm circles — 10 each
Bodyweight squats — 10
Glute bridges — 10
Standing torso twists — 15
Complete Couch to 5K workout
Strength Training
Leg Press — 3x10–12
Dumbbell Romanian Deadlift — 3x10
Hip Abduction Machine — 3x12–15
Walking Lunges — 3x10/leg
Seated Leg Curl — 3x12
Finisher
Stair Climber — 5 minutes
Day 2 — Upper Body + Core
Daily Warm-Up (2–3 rounds)
Leg swings — 10 each
Arm circles — 10 each
Bodyweight squats — 10
Glute bridges — 10
Standing torso twists — 15
Push
Chest Press Machine — 3x10–12
Dumbbell Shoulder Press — 3x10
Pull
Lat Pulldown — 3x10–12
Seated Row — 3x12
Arms
Dumbbell Bicep Curl — 3x12
Cable Tricep Pushdown — 3x12
Core
Plank — 30 sec
Pallof Press — 10/side
Day 3 — Run + Core Development
Daily Warm-Up (2–3 rounds)
Leg swings — 10 each
Arm circles — 10 each
Bodyweight squats — 10
Glute bridges — 10
Standing torso twists — 15
Complete Couch to 5K workout
Core Circuit (3 rounds)
Hanging Knee Raises — 10 reps
Stability Ball Crunch — 12 reps
Side Plank — 20 sec/side
Cable Rotations — 10/side
Day 4 — Functional Full Body
Daily Warm-Up (2–3 rounds)
Leg swings — 10 each
Arm circles — 10 each
Bodyweight squats — 10
Glute bridges — 10
Standing torso twists — 15
Circuit (3 rounds)
Goblet Squats — 12 reps
Dumbbell Rows — 12 reps
Step-ups — 10/leg
Dumbbell Deadlift — 10 reps
Medicine Ball Slams — 10 reps
Farmer Carry — 30 seconds
Day 5 — Run + Glute/Core Focus
Daily Warm-Up (2–3 rounds)
Leg swings — 10 each
Arm circles — 10 each
Bodyweight squats — 10
Glute bridges — 10
Standing torso twists — 15
Complete Couch to 5K workout
Strength Training
Hip Thrust Machine — 3x12
Cable Kickbacks — 3x12/leg
Reverse Lunges — 3x10/leg
Plank Shoulder Taps — 20 taps
Back Extensions — 12 reps