Weekly Plan – No Gym Needed

 

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🗓️ Weekly Plan – No Gym Needed

Day 1 – Full Body Strength

• 3 rounds:

  • 10 squats

  • 10 push-ups (on knees or wall if needed)

  • 10 lunges (each leg)

  • 20-second plank

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Day 2 – Cardio & Core

• 20 minutes brisk walk or march in place

• Finish with 3 rounds:

  • 20 jumping jacks

  • 10 mountain climbers

  • 15 bicycle crunches

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Day 3 – Flexibility & Balance

• 20 minutes yoga, tai chi, or gentle stretching

• Focus on: hamstring stretch, hip opener, chest opener, and side bends

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Day 4 – Upper Body Focus

• 3 rounds:

  • 10 push-ups

  • 10 chair dips

  • 10 arm circles forward/backward

  • 20-second wall sit (add arm raises for challenge)

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Day 5 – Cardio Burst

• 5 cycles (2 minutes each):

  • 1 min brisk walk or jog in place

  • 30 sec high knees

  • 30 sec jumping jacks

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Day 6 – Lower Body & Core

• 3 rounds:

  • 12 squats

  • 12 step-ups (use stairs or sturdy step)

  • 10 side leg lifts each side

  • 20-second plank with knee taps

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Day 7 – Active Recovery

• 20–30 min light walk, dance, or stretching

• Optional: gentle yoga or breathing exercises

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💡 Tips to stay consistent:

• Do it at the same time daily (e.g., morning before breakfast).

• Use music to keep energy high.

• Track progress (check off each day, add reps weekly).

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