Day 1 – Lower Body Workout
Warmup
5 min Walking Warmup
5 min warmup speed walk at 60% intensity
Swing your arms for a little momentum
Circuit 1
| Standing Knee to Elbow | 20 Reps |
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| Jumping Jack | 20 Reps |
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| 3 rounds Rest 30s between each round |
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Circuit 2
| Chest Cross | 15 Reps |
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| Backward Circle | 15 Reps |
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| 3 rounds Rest 30s between each round |
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Circuit 3
| Stationary Lunge | 15 Reps |
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| Lateral Raise with Resistance Band | 10 Reps |
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| 3 rounds Rest 30s between each round |
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Circuit 4
| Squat | 12 Reps |
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| Standing Dumbbell Shoulder Press | 15 Reps |
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| 3 rounds Rest 30s between each round |
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Circuit 5
| Step Up | 15 Reps |
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| Front Raise with Resistance Band | 15 Reps |
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| 3 rounds Rest 30s between each round |
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DAY 2 – Upper Body Workout
Warmup
5 min Walking Warmup
5 min warmup speed walk at 60% intensity
Swing your arms for a little momentum
Circuit 1
| Standing Knee to Elbow | 20 Reps |
|---|---|
|
|
| Jumping Jack | 20 Reps |
|
|
| 3 rounds Rest 30s between each round |
|
Circuit 2
| Chest Cross | 15 Reps |
|---|---|
|
|
| Backward Circle | 15 Reps |
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|
| 3 rounds Rest 30s between each round |
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Circuit 3
| Low Row with Resistance Band | 15 Reps |
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| Tricep Kickback with Resistance Band | 15 Reps |
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| 3 rounds Rest 30s between each round |
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Circuit 4
| One Arm Dumbbell Row | 15 Reps |
|---|---|
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| Overhead Dumbbell Extension | 15 Reps |
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| 3 rounds Rest 30s between each round |
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Circuit 5
| Chest Press with Resistance Band | 15 Reps |
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| Eye Level Curl with Resistance Band | 15 Reps |
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| 3 rounds Rest 30s between each round |
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Circuit 6
| Push Up | 15 Reps |
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| Bicep Curl with Resistance Band | 15 Reps |
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| 3 rounds Rest 30s between each round |
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