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Day 1: Workout A | Day 2: Workout B | Day 3: Rest | Day 4: Rest | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bodyweight Jump Squat | 3 - 5 sets | 5 - 15 reps | 60s | Revert to a Standing Squat if too challenging |
2. Pull-up | 3 - 5 sets | 5 - 15 reps | 60s | Use a resistance band for assistance if required. |
3. Alternate Heel Touchers | 3 - 5 sets | 4 - 16 reps | 60s | |
4. Butt Lift (Bridge) | 3 - 5 sets | 4 - 16 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bodyweight Lunge | 3 - 5 sets | 5 - 15 reps | 60s | Make it a Jump Lunge for added challenge |
2. Close Grip Push Up![]() | 3 - 5 sets | 5 - 15 reps | 60s | |
3. Plank | 3 - 5 sets | 20 - 120s | 60s | Can be interchanged with Side Plank |
4. Bodyweight Side Lunge | 3 - 5 sets | 4 - 16 reps | 60s |
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