# Default Week Home Exercise

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## Day 1: Full Body

Warm-up: 5-10 minutes of jogging in place, arm circles, leg swings.
Repeat circuit 3 times with 90 seconds of rest between sets.

### Workouts

- 1 × 10-12 Push-ups
- 1 × 15-20 Bodyweight Squat
- 1 × 10-12 Tricep Dips
- 1 × 12-15 Lunges (each Leg)
- 1 × 30-60s Plank


## Day 2: Cardio & Core

Warm-up: Jumping jacks, high knees, and dynamic stretches.
Repeat list twice or more.

### Workouts

- 1 × 10-12 Burpee
- 1 × 10-12 Mountain Climber
- 1 × 10-12 Jumping Squats
- 1 × 10-15 Bicycle Crunches
- 1 × 15-20 Russian Twists
- 1 × 20-30s Side Plank (each Side)


## Day 3: Lower Body Focus

Warm-up: Leg swings, hip circles, and bodyweight glute bridges.
Repeat circuit 3 times with 90 seconds of rest between sets.

### Workouts

- 1 × 15-20 Jump Squats
- 1 × 12-15 Single-leg Romanian Deadlifts (each Leg)
- 1 × 10-12 Calf Raise (Donkey)
- 1 × 12-15 Glute Bridges
- 1 × 30-60s Wall Sit


## Day 4: Upper Body Focus

Warm-up: Arm circles, shoulder stretches, and wrist rotations.
Repeat circuit 3 times with 1-2 minutes of rest between sets.

### Workouts

- 1 × 8-10 Pike Push-ups
- 1 × 12-15 Superman (back Extensions)
- 1 × 10-12 Commando Rows (each Arm)
- 1 × 12-15 Plank (Shoulder Tap)
- 1 × 10-12 Push-Up (Diamond)


## Day 5: Active Recovery & Flexibility

Low-intensity activities like walking or cycling for 20-30 minutes.

Mindfulness: Consider incorporating meditation or deep breathing exercises for mental relaxation and stress relief.

Yoga or stretching routine focusing on flexibility and relaxation


## Day 6: Rest


## Day 7: Rest