Lower body workout for Day 1 Tools: barbell, weight plates, leg curl and extension machines, dumbbells, kettlebells, etc.
Day 2: 20 minutes of low-intensity aerobics. Pick your favorite cardiovascular activity, whether it walking, mild jogging, or anything else, and if possible, do it outdoors.
Day 3: Focus on the Pecs You'll need a set of dumbbells and a pullup bar or a lat pulldown machine.
Optional: Extend your triceps and curl your biceps 3x12 reps Day 4: 20 minutes of low-intensity cardio.
Fifth day: interval training Exercise for 15 seconds at maximum effort, then rest for 15 seconds before proceeding to the next activity.
As mentioned above, complete the following three times during Week 1: Jump squat or squat down The Power Step, or Box Stepup Lunge jumps or lunges that alternate
Exercises for Week 2 are the same as those for Week 1. However, after your one warmup set, you should immediately switch to the weight you used to complete your final set from the previous week.
By decreasing your resistance training repetitions to 8 each set in Week 3, you'll be able to lift more weight than you could in your previous 12-rep sets.
You'll complete a total of 6 rounds of conditioning, during which you'll gradually add weight to your strength exercises and increase the intensity of your cardio workouts.
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