Day 1 - Chest
- Push-ups – 3 x 15
- Incline Push-ups – 3 x 12
- Wide Push-ups – 3 x 10
Day 2 - Back
- Superman – 3 x 20 sec
- Bird Dog – 3 x 10 each side
- Reverse Snow Angels – 3 x 15
Day 3 - Arms
- Tricep Dips – 3 x 12
- Bicep Curls (resistance band) – 3 x 15
- Diamond Push-ups – 3 x 10
Day 4 - Legs
- Bodyweight Squats – 3 x 20
- Jump Squats – 3 x 15
- Wall Sit – 3 x 30 sec
Day 5 - Core
- Crunches – 3 x 25
- Leg Raises – 3 x 20
- Russian Twists – 3 x 30 sec
Day 6 - Cardio
- High Knees – 3 x 30 sec
- Jumping Jacks – 3 x 40 sec
- Burpees – 3 x 10
Day 7 - Recovery & Stretching
- Hamstring Stretch – 30 sec
- Quad Stretch – 30 sec
- Child’s Pose – 1 min
Day 1 - Full Body
- Jumping Jacks – 3 x 30 sec
- Push-ups – 3 x 10
- Plank – 3 x 30 sec
Day 2 - Legs
- Squats – 3 x 20
- Lunges – 3 x 12 per leg
- Glute Bridges – 3 x 15
Day 3 - Arms
- Tricep Dips – 3 x 12
- Shoulder Taps – 3 x 20
- Arm Circles – 3 x 30 sec
Day 4 - Abs
- Crunches – 3 x 25
- Leg Raises – 3 x 20
- Bicycle Crunches – 3 x 15
Day 5 - Glutes
- Donkey Kicks – 3 x 20
- Fire Hydrants – 3 x 15
- Glute Bridge – 3 x 20
Day 6 - Cardio
- High Knees – 3 x 30 sec
- Skaters – 3 x 20
- Mountain Climbers – 3 x 30 sec
Day 7 - Stretch & Recovery
- Hamstring Stretch – 30 sec
- Cat-Cow – 1 min
- Child’s Pose – 1 min