Day 1 – Monday: Lower Body & Core (Strength + Fat Burn)
Jump Squats – 3 sets | 10–12 reps | RPE 7
Bulgarian Split Squats (use chair) – 3 sets | 8–10 reps each leg | RPE 8
Glute Bridges – 3 sets | 15–20 reps | RPE 7
Plank with Shoulder Taps – 3 sets | 30 sec | RPE 6
Day 2 – Tuesday: Upper Body Push (Chest, Shoulders, Triceps)
Push-Ups – 3 sets | 10–15 reps | RPE 8
Pike Push-Ups – 3 sets | 8–10 reps | RPE 8
Triceps Dips (on chair or bed) – 3 sets | 10–12 reps | RPE 7
Wall Push-Up Hold – 3 sets | 20 sec | RPE 6
Day 3 – Wednesday: Active Recovery + Cardio
Light Jog or Brisk Walk – 15–20 min
Stretching: Hamstrings, Quads, Chest, Shoulders – 10 min
Optional: Breathing/Meditation – 5 min
Day 4 – Thursday: Lower Body (Volume & Burn)
Wall Sit – 3 sets | 30–45 sec | RPE 8
Step-Ups (stairs or platform) – 3 sets | 10 reps per leg | RPE 7
Calf Raises – 3 sets | 20 reps | RPE 6
Crunches – 3 sets | 20 reps | RPE 7
Day 5 – Friday: Upper Body Pull (Back, Biceps)
If you have a pull-up bar or resistance bands. If not, substitute with isometric holds and rows under a table.
Door Rows / Towel Rows – 3 sets | 10–12 reps | RPE 7
Chin-Ups or Pull-Ups – 3 sets | As many as you can | RPE 9
Resistance Band Curls – 3 sets | 15 reps | RPE 7
Superman Hold – 3 sets | 30 sec | RPE 6
Day 6 – Saturday: Core + HIIT
Mountain Climbers – 3 sets | 30 sec | RPE 8
Bicycle Crunches – 3 sets | 20 reps | RPE 7
Reverse Crunch – 3 sets | 15 reps | RPE 7
Burpees – 3 sets | 8 reps | RPE 9
Day 7 – Sunday: Flexibility + Recovery
Full-Body Stretch (Quads, Hamstrings, Glutes, Chest, Shoulders, Spine) – 20 min
Breathing + Relaxation – 10 min
Consideration Plan:
Add Vegetables Daily: Aim for greens (spinach, broccoli), bell peppers, and carrots. Steam or eat raw.
Replace Chips/Fries with: Baked potatoes, sweet potatoes, or popcorn with little salt.
Swap Soda for: Water, milk or natural juice (limit to one cup daily).
Add One Fruit per Day: Like banana, orange, apple or berries.
Consider a Multivitamin: Especially if you're not eating more whole foods consistently. Ask a parent/guardian and doctor first.