Week 1 Workout Plan

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Full Body HIIT+Core Full Body HIIT+Core Full Body HIIT+Core OFF
WO WO WO

Full Body WO

Exercises Reps Sets Rest

Circuit 1

A1: Standing Dumbbell shoulder press 15 1 minute

A2: Mountain Climber 15 4 rest after
A3: Pushup 15 finishing
from A1-A3
Inch Worm Walk – 15 5 45 sec

Circuit 2
B1: Dumbbell Bent Row 15 1 minute
B2: Mountain Climber 15 4 rest after
B3: Dumbbell straight leg deadlift 15 finishing
from B1-B3

HIIT + CORE

Exercises Reps Sets Rest

Jumping Jack 30 seconds Repeat 10 times 30 seconds

CORE CIRCUIT
A1: Crunches 30 seconds
A2: Lying Leg raises 30 seconds Repeat 4 times 30 seconds
A3: Plank 30 seconds