7-day workout plan

7-day workout plan designed by Fitness Journey. Remember to adjust the weights and intensity according to your fitness level:

Monday: Full Body Circuit

1. 12 Jumping Jacks (Squats)
2. 20 Mountain Climbers
3. 12 Press Ups
4. 12 Tricep Dips
5. 12 Bridges
   • Complete 5 rounds of this circuit.

Tuesday: Total Body Strength

1. 10 Turkish Get-Ups (Left + Right)
2. 10 Burpees
3. 10 V-Sit Ups
4. 10 Reverse Lunges (Left + Right)
   • Complete 4 rounds.

Wednesday: Cardio Blast

• Perform each exercise for 30 seconds, followed by 10 seconds of rest:
  1. Star Jumps
  2. Ski Jumps
  3. High Knees
  • Repeat for 5 rounds.

Thursday: Lower Body AMRAP (As Many Rounds As Possible)

• In 10 minutes, complete as many rounds as possible:
  • 20 Frontal Lunges (Left + Right)
  • 20 Walking Lunges
  • 20 Deep Squats

Friday: Upper Body and Core

• Perform the following exercises:
  • 5 Burpees
  • 10 Leg Pulls
  • 15 Russian Twists (Left + Right)
  • 15 Press Ups
  • 15 Tricep Dips
  • 15 Narrow Press Ups
  • Complete 3-5 rounds.

Saturday: Rest Day

Sunday: Core and Plank Challenge

1. 1-minute Plank
2. 4 rounds of:
   • 20 seconds on, 10 seconds rest:
     • Plank Builder
     • Bicycle Legs
   • 4 sets of 30 seconds:
     • Plank
   • 4 sets of 20 reps:
     • Knees to Chest

Remember to stay hydrated, eat well, and enjoy your workouts! 🏋️‍♀️💪