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Weekly Exercise Plan for All Levels

For body building

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mrytunjaybiswal2005
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19 views3 pages

Weekly Exercise Plan for All Levels

For body building

Uploaded by

mrytunjaybiswal2005
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Weekly Exercise Routine

Weekly Routine

Monday - Full Body Strength

- Warm-up (5 min marching or jump rope)

- Push-ups - 3 sets (8-12 reps)

- Squats - 3 sets (15 reps)

- Plank - 3 x 30 sec

- Cooldown: Stretching

Tuesday - Flexibility & Core

- Sun Salutation x 5

- Leg raises - 3 sets

- Russian twist - 3 sets

- Cobra pose + Child pose (1 min each)

Wednesday - Active Recovery

- 30-minute brisk walk or dance

- Light stretching

- Deep breathing (5 min)

Thursday - Cardio & HIIT

- Jumping jacks - 2 min

- High knees - 30 sec x 3

- Mountain climbers - 3 sets


Weekly Exercise Routine

- Squat jumps - 2 sets

- Walk to cool down

Friday - Lower Body Strength

- Lunges - 3 sets (10 reps per leg)

- Wall sit - 2 sets (30 sec)

- Calf raises - 3 sets

- Light jogging (5-10 mins)

Saturday - Balance & Posture

- One-leg stand - 30 sec each leg x 3

- Neck and back stretches

- Cat-cow & Bridge pose (1 min each)

- Breathing & Gratitude

Sunday - Rest & Recovery

- Complete rest or short walk

- Hydrate, relax, and reflect

Health Tips

Tips for Success

- Start slow and increase intensity gradually.

- Stay hydrated before and after exercise.


Weekly Exercise Routine

- Use a mat for comfort.

- Track your weekly progress in a notebook or app.

- Dont skip warm-up or cooldown!

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