WEEKLY WORKOUT 06
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DAY 1 FULL-BODY HIIT
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DAY 2 UPPER BODY AND CORE
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DAY 3 LOWER BODY BURN
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DAY 4 CARDIO AND CORE
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DAY 5 FULL-BODY STRENGTH AND SCULPT
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DAY 6 REST / ACTIVE RECOVERY
DAY 1
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Jump Squats – 40 sec on / 20 sec rest
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Push-Ups – 40/20
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Alternating Lunges – 40/20
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Mountain Climbers – 40/20
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Dumbbell Thrusters – 40/20
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Burpees – 40/20 Repeat circuit 3–4x
Cool down: 5–10 min walk + stretch
DAY 2
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Dumbbell Shoulder Press – 3x15
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Bent-Over Rows – 3x12
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Push-Ups – 3x max
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Dumbbell Lateral Raises – 3x15
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Russian Twists – 3x20
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Bicycle Crunches – 3x20
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Forearm Plank – 3x :30–:60 hold
DAY 3
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Bodyweight Squats – 3x20
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Dumbbell RDLs – 3x12
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Glute Bridges – 3x15
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Walking Lunges – 3x20 (10/leg)
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Calf Raises – 3x20
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Band Side Steps – 3x15 each way
DAY 4
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20–30 min steady-state cardio (run, bike, elliptical)
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Core Circuit (repeat 3x):
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Plank with Shoulder Taps – 1 min
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Leg Raises – 15 reps
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Side Plank (30 sec each side)
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Flutter Kicks – 30 sec
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DAY 5
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Dumbbell Squat to Press – 3x15
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Renegade Rows – 3x12
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Step-Ups (weighted or bodyweight) – 3x12/leg
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Deadbugs – 3x15
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Jumping Jacks – 3x1 min
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Cool down: Light stretching + foam rolling
DAY 6
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Walk, yoga, light stretching, or mobility
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Optional 15-min bodyweight circuit if you feel energized
