A Sample Workout Schedule

The CDC recommends 150 minutes of moderate activity each week, such as brisk walking or casual cycling, along with two days of muscle-strengthening exercises. To help you build consistency, follow this sample seven-day workout plan. Repeat the same plan for weeks two, three, and four.

Monday: Upper Body and Core

These exercises target the biceps, triceps, and chest muscles. Perform 10 reps of each exercise. Complete three sets, with 1 minute of rest between each set.

Bicep Curl

• Hold a dumbbell in each hand or a barbell with both hands.
• Rest your elbows at your sides and extend your forearms parallel to the floor.
• Bend your elbows to lift the weight to your shoulders, then lower it back to the start.

Chest Press

• Lie on a bench with your feet flat on the floor.
• Hold a dumbbell in each hand or a barbell with both hands.
• Keep your arms perpendicular to your body and palms facing forward.
• Push the weight up by extending your elbows, then lower it back down.

Tricep Dip

• Sit on a chair or bench and grip the edge near your hips.
• Slide your butt off the chair, lowering yourself until your elbows bend at a 45- or 90-degree angle.
• Push back up to the starting position.

Tuesday: Lower Body

Perform 10 reps for three sets of each exercise. Rest for 1 minute between sets.

Deadlifts

• Stand with your feet shoulder-width apart.
• Push your hips back, bend your สมัครสมาชิก UFABET วันนี้ รับเครดิตฟรีทุกวัน knees slightly, and keep your back straight as you bend forward.
• Hold a barbell or dumbbell with both hands.
• Lift the weights by driving your hips forward while keeping your back flat.
• Lower the weights slowly back to the floor.

Hip Thrusts

• Sit on the ground with your shoulders resting on a bench or stable chair.
• Plant your feet firmly on the ground.
• Push your hips up, squeezing your glutes until your knees form a 90-degree angle.
• Lower your hips back to the ground.

Lunges

• Stand with one foot forward and the other back in a split stance.
• Keep your torso upright and bend your knees until your back knee is close to the floor.
• Your front thigh should be parallel to the ground.
• Push through your front heel to return to the starting position.
• Switch legs and repeat.

Wednesday: Active Recovery Day

Active recovery workouts include light exercises after intense workouts. These low-intensity activities help your body recover better than complete rest or sitting idle. However, skip active recovery if you’re injured or experiencing any pain.