Day 1: Dynamic Mobility / Flexibility
Day 2: Upper / Core
Day 3: Cardio / Agility
Day 4: Rest
Day 5: Upper / Core
Day 6: Lower / Cardio
Day 7: Rest
Beginner: 5-8 reps | Intermediate: 10-12 reps | Advanced: 15-20 reps
| Day1 | Day2 | Day3 | Day5 | Day6 |
|---|---|---|---|---|
| Warm Up | Warm Up | Warm Up | Warm Up | Warm Up |
| Yoga Flow 30min | Wide Push ups 3sets | Jump Rope 15min | Wide Push ups 3sets | Warrior III Pose 3sets 30sec |
| Leg Raises 5sets | Bodyweight Rows 4sets | High Knees 3sets | Bodyweight Rows 4sets | Bulgerian Split Squats 3sets |
| Cobra Strech 4sets 30sec | Elevated Pike Push ups 3sets | Agility Ladder Drills 10sets | Dips 3sets | Hindu Squats 3sets |
| Standing Forward Bend 4sets 30sec | Pull ups 4sets | Sprints 5sets 100m | Pull ups 3sets | Single Leg Standing Jumps 3sets |
| Butterfly Strech 4sets | Plank Twists 3sets | Box Jumps 3sets | Crunches 5sets | Back Lunges 3sets |
| Deep Squat Strech 4sets 30sec | Hollow Body Max Holds 3sets | - | Leg Raises 3sets | Calf Raises 5sets |
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