Weekly Schedule
Day 1: Upper Body & Core
Day 2: Lower Body & Cardio
Day 3: Rest or Light Activity (e.g., walking, stretching)
Day 4: Full Body
Day 5: Core & Cardio
Day 6: Active Recovery (e.g., yoga, stretching, light sports)
Day 7: Rest
Workout Details
Day 1: Upper Body & Core
Push-Ups: 3 sets of 10–15 reps
Focus on keeping your body straight and lowering your chest close to the ground.
Plank Shoulder Taps: 3 sets of 20 reps (10 per side)
In a plank position, tap your opposite shoulder without letting your hips twist.
Superman Hold: 3 sets of 20 seconds
Lie face down, lift your arms and legs off the ground, and hold.
Leg Raises: 3 sets of 12 reps
Keep your lower back pressed to the ground and control the movement.
Day 2: Lower Body & Cardio
Bodyweight Squats: 3 sets of 15–20 reps
Keep your chest up and squat as low as comfortable.
Lunges: 3 sets of 10 reps per leg
Step forward, lower your back knee toward the ground, and return to standing.
Calf Raises: 3 sets of 15 reps
Stand on your toes, pause at the top, and slowly lower.
High Knees (Cardio): 3 rounds of 30 seconds
Run in place, bringing your knees up to waist height.
Day 4: Full Body
Burpees: 3 sets of 8–10 reps
Start in a standing position, drop into a push-up, then jump back up.
Mountain Climbers: 3 sets of 30 seconds
In a plank position, alternate driving your knees toward your chest.
Side Plank: 2 sets of 20 seconds per side
Keep your body in a straight line and balance on one forearm.
Jump Squats: 3 sets of 10 reps
Explode upward from a squat and land softly.
Day 5: Core & Cardio
Plank: 3 sets of 20–30 seconds
Keep your body straight, engaging your core and glutes.
Bicycle Crunches: 3 sets of 15 reps per side
Alternate bringing your elbow to the opposite knee.
Flutter Kicks: 3 sets of 20 reps (10 per leg)
Lie on your back and kick your legs in a scissor motion.
Shadow Boxing (Cardio): 3 rounds of 1 minute
Punch the air while bouncing lightly on your toes.
Thanks so much bro 
ush-Ups: 3x12-15
#48 very similar to one I made for someone a while ago who gave almost the exact same answers lol. I tried to make the exercise descriptions pretty simple as well (I used ai for that part ngl cos I'm not always very articulate) hope this helps
Day 1: Upper Body & Core
Day 2: Lower Body & Cardio
Day 3: Rest or Light Activity (e.g., walking, stretching)
Day 4: Full Body
Day 5: Core & Cardio
Day 6: Active Recovery (e.g., yoga, stretching, light sports)
Day 7: Rest
Day 1: Upper Body & Core
Push-Ups: 4 sets of 8–12 reps
Try to go lower in the push-up and really push yourself to feel the burn.
Plank Shoulder Taps: 4 sets of 15–20 reps
Tap your opposite shoulder in a plank position. Keep your core tight to prevent your hips from twisting.
Triceps Dips (using a chair or low surface): 3 sets of 8–12 reps
Place your hands behind you, lower your body, and push back up using your triceps.
Leg Raises: 4 sets of 10–12 reps
Keep your legs straight and engage your core to lift your legs.
Superman Hold: 3 sets of 20 seconds
Lift your arms and legs off the ground and hold to strengthen your back.
Day 2: Lower Body & Cardio
Bodyweight Squats: 4 sets of 15–20 reps
Squat deep, keeping your chest up, and focus on controlled movement.
Lunges: 4 sets of 10 reps per leg
Step forward into a lunge, keeping your knees in line with your toes, and push back to standing.
Glute Bridges: 4 sets of 12–15 reps
Lie on your back, lift your hips up, and squeeze your glutes at the top.
High Knees (Cardio): 3 rounds of 30 seconds
Run in place with your knees coming up as high as possible.
Calf Raises: 3 sets of 15 reps
Stand on your toes, pause at the top, and slowly lower back down.
Day 4: Full Body
Burpees: 4 sets of 8–10 reps
Start in a standing position, squat down, do a push-up, then jump back up.
Mountain Climbers: 4 sets of 30 seconds
Drive your knees to your chest quickly, keeping your body in a straight line.
Jump Squats: 3 sets of 10 reps
Explode upward from a squat position, landing softly.
Side Plank: 3 sets of 20–30 seconds per side
Balance on one arm with your body in a straight line.
Day 5: Core & Cardio
Plank: 4 sets of 20–30 seconds
Focus on keeping your body straight and your core tight.
Bicycle Crunches: 4 sets of 15–20 reps per side
Alternate elbow to opposite knee in a controlled manner.
Flutter Kicks: 3 sets of 20 reps (10 per leg)
Lift your legs a few inches off the ground and kick them in a fluttering motion.
Shadow Boxing (Cardio): 3 rounds of 1 minute
Throw punches in the air, alternating hands, while staying light on your feet.