Weekly Workout Routine
Weekly Plan
| Day | Focus |
|---|
| Sat | Full Body Focus |
| Sun | Stretching & Recovery |
| Mon | Upper Body & Core |
| Tues | Stretching & Recovery |
| Wed | Lower Body & Core |
| Thurs | Stretching & Recovery |
| Fri | Active Rest or Light Cardio |
Full Body Focus (Day 1)
- Goblet Squats: 3 sets of 12 reps
- Push-Ups: 3 sets of 10-15 reps
- Dumbbell Deadlifts: 3 sets of 10 reps
- Bent Over Dumbbell Rows: 3 sets of 12 reps
- Plank: 3 sets of 30-60 seconds
Upper Body & Core (Day 3)
- Dumbbell Bench Press: 3 sets of 12 reps
- Pull-Ups or Assisted Pull-Ups: 3 sets of 8-12 reps
- Standing Dumbbell Shoulder Press: 3 sets of 12 reps
- Medicine Ball Slams: 3 sets of 10-15 reps
- Russian Twists: 3 sets of 20 reps (10 each side)
Lower Body & Core (Day 5)
- Walking Lunges: 3 sets of 20 steps (10 each leg)
- Step-Ups: 3 sets of 12 reps each leg
- Romanian Deadlifts: 3 sets of 12 reps
- Kettlebell Swings: 3 sets of 15 reps
- Leg Raises: 3 sets of 12-15 reps
Stretching & Recovery (Days 2, 4, 6)
- Dynamic Warm-Up (5 minutes):
- Arm Circles, Leg Swings, Hip Circles
- Full Body Stretch Routine (20-30 minutes):
- Hamstring, Quadriceps, Chest, Shoulder, Hip Flexor, and Calf Stretches
- Optional: Light Yoga or Foam Rolling
Active Rest or Light Cardio (Day 7)
- Light Cardio: Brisk walking, jogging, cycling, or swimming (20-30 minutes)
- Light Stretching: Focus on tight or sore areas.
Warm-Up Routine
- Dynamic Movements:
- Jumping Hip Twists, Penguin Leg Swings, Walking/Kneeling Lunges
- Teeter Totters, S-shaped Stretch, Leg Shakes
- Shoulder Shrugs, Rotator Cuff Warmups
- Static Movements:
- Wall Sits (3x45 seconds), Child’s Pose, Heel Walk
- Sitting/Standing Hands to Toes Stretch
- Unique Movements:
- “Madagascar” (King Julien & Mort inspiration), Tap entire body for relaxation.
Specific Body Area Notes
- Lower & Upper Back: Customizable stretches and exercises to alleviate tension.
- Biceps, Shoulders, Chest: Focus on resistance and bodyweight exercises.
Health Observations
- Knee Cracking/Popping:
- Cracking alleviates discomfort but persists after excessive use.
- Bracing sometimes required; consider medical advice for chronic cases.
Key Takeaways
- Follow a balanced weekly routine that incorporates strength, flexibility, and active recovery.
- Customize warm-up routines to individual needs for enhanced mobility.
- Monitor chronic joint issues like knee discomfort for long-term wellness.