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⠀⠀ ⠀ monday, wednesday

• cardio + body-strength circuit
  • brisk walking / light jogging — 10 to 15 minutes
  • bodyweight squats — 15 reps
  • glute bridges — 15 reps
  • plank hold — 30 seconds
  • bicycle crunch — 15 reps per side
  • stretching cool down — three minutes

⠀⠀ ⠀ tuesday, thursday

• hiit cardio + core focus
  • jumping jacks — 30 seconds
  • mountain climbers — 30 seconds
  • high knees — 30 seconds
  • russian twist — 15 reps per side
  • side plank hold — 20 seconds per side
  • stretching cool down — three minutes

⠀⠀ ⠀ friday

• low impact cardio
  • light walk — 20 minutes
  • wall sits — 30 seconds
  • lateral legs raises — 15 reps per side

⠀⠀ ⠀ saturday

• longer cardio + full body strength
  • brisk walking/jogging — 30 minutes
  • walking lunges — 10 reps per leg
  • bodyweight squats — 20 reps
  • plank w shoulder taps — 10 taps per side
  • bicycle crunch — 20 reps
  • stretching cool down — three minutes

⠀⠀ ⠀ sunday

• active recovery
  • light walk — 15 to 20 minutes

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