Workout — Workout Plan

Weekly Workout Plan

MONDAY — Push (Chest & Arms)Chest + Triceps

#ExerciseSetsReps / TimeRest

Knee Push-Ups Chest

Beginner-friendly push-up variation.

310–1260s

Wide Push-Ups Chest

Hands wider than shoulders — targets chest more.

38–1060s

Tricep Dips Triceps

Use your bed edge or a sturdy chair.

31060s

Plank Hold Core

The #1 anti-belly exercise. Builds deep core.

320–30s45s

Mountain Climbers Fat Burn

Burns belly fat + builds core at same time.

320s45s

TUESDAY — Lower Body & GlutesQuads · Glutes

#ExerciseSetsRepsRest

Bodyweight Squats Legs

Foundation of all lower body training.

31560s

Reverse Lunges Quads

Easier on knees than forward lunges.

310 each60s

Glute Bridges Glutes

Activates glutes — reduces lower back fat.

31545s

Wall Sit Quads

Isometric hold — burns quads intensely.

325–30s60s

Calf Raises Calves

Stand on a step for extra range.

32045s

WEDNESDAY — Active RecoveryWalk + Stretch

🚶

Move, Don't Workout

20–30 minute walk. 10 minutes light stretching — focus on legs and chest.

THURSDAY — Core & Belly FatAbs · Obliques

#ExerciseSetsRepsRest

Burpees Fat Burn

Best exercise for belly fat. Burns 10–15 kcal/min.

3860s

Bicycle Crunches Belly

Best crunch variation for lower belly.

312 each45s

Leg Raises Lower Belly

Targets stubborn lower belly fat area.

31045s

Russian Twists Obliques

Targets the sides — reduces love handles.

312 each45s

Plank Hold Core

Finish with a solid plank.

330s30s

FRIDAY — Full Body BurnMax Calorie Burn

#ExerciseSetsRepsRest

Jumping Jacks Fat

330s20s

Push-Ups Chest

310–1260s

Bodyweight Squats Legs

31560s

Burpees Fat

3860s

Mountain Climbers Fat

320s30s

Plank Hold Core

330s30s

SATURDAY — WalkActive Rest

🌳

Walk 30–40 Minutes

Walk outdoors — morning or evening. Burns ~200 extra kcal.

SUNDAY — Complete RestRecovery Day

💤

Rest Is Mandatory

Sleep 7–9 hours. Meal prep your oats and boil eggs for the week.

MONDAY — Push (Harder)Chest + Triceps

#ExerciseSetsRepsRest

Full Push-Ups Chest

No knees now. Full body plank push-ups.

412–1545s

Wide Push-Ups Chest

Slow on the way down (3 sec).

41245s

Diamond Push-Ups Triceps

Hands form a diamond — inner chest + triceps.

38–1060s

Pike Push-Ups Shoulders

Start building shoulder strength.

3860s

Burpees Fat

With push-up this time.

41045s

Plank + Shoulder Taps Core

315 each30s

TUESDAY — Legs (Harder)Quads · Glutes

#ExerciseSetsRepsRest

Jump Squats Fat

Add explosive jump at the top.

41245s

Reverse Lunges Legs

Add a knee drive at the top.

412 each45s

Single-Leg Glute Bridge Glutes

One leg extended — harder activation.

310 each45s

Wall Sit Quads

Hold longer now.

345s60s

High Knees Fat

Sprint on the spot.

430s20s

WEDNESDAY — Recovery WalkActive Rest

🚶

Walk 30 Mins + Stretch

THURSDAY — Core BlastBelly + Obliques

#ExerciseSetsRepsRest

Burpees Fat

5 sets. Main fat-burn day.

51045s

Bicycle Crunches Belly

420 each30s

Leg Raises Lower Belly

Legs straight this time.

41245s

Russian Twists (Feet Up) Obliques

420 each30s

Mountain Climbers Fat

Faster pace now.

430s20s

Plank Hold Core

Push for 50s.

350s30s

FRIDAY — Full Body CircuitMax Burn

#ExerciseSetsRepsRest

Burpees Fat

41230s

Push-Ups Chest

41530s

Jump Squats Fat

41530s

Mountain Climbers Fat

430s20s

Plank Core

350s30s

SATURDAY — Walk/JogActive Rest

🏃

Walk 40 Mins or Light Jog

SUNDAY — RestRecovery

💤

Knee Push-Ups Chest

Wide Push-Ups Chest

Tricep Dips Triceps

Plank Hold Core

Mountain Climbers Fat Burn

Bodyweight Squats Legs

Reverse Lunges Quads

Glute Bridges Glutes

Wall Sit Quads

Calf Raises Calves

Move, Don't Workout

Burpees Fat Burn

Bicycle Crunches Belly

Leg Raises Lower Belly

Russian Twists Obliques

Plank Hold Core

Jumping Jacks Fat

Push-Ups Chest

Bodyweight Squats Legs

Burpees Fat

Mountain Climbers Fat

Plank Hold Core

Walk 30–40 Minutes

Rest Is Mandatory

Full Push-Ups Chest

Wide Push-Ups Chest

Diamond Push-Ups Triceps

Pike Push-Ups Shoulders

Burpees Fat

Plank + Shoulder Taps Core

Jump Squats Fat

Reverse Lunges Legs

Single-Leg Glute Bridge Glutes

Wall Sit Quads

High Knees Fat

Walk 30 Mins + Stretch

Burpees Fat

Bicycle Crunches Belly

Leg Raises Lower Belly

Russian Twists (Feet Up) Obliques

Mountain Climbers Fat

Plank Hold Core

Burpees Fat

Push-Ups Chest

Jump Squats Fat

Mountain Climbers Fat

Plank Core

Walk 40 Mins or Light Jog

Full Rest