Suitable for general fitness, rehab, or off-season.
- Duration: 20–35 minutes/day
- Warm-up before each session (5 mins):
- Arm circles, leg swings, neck rolls
- March in place or light walking
- Cool down after each session (5 mins):
- Gentle stretching and deep breathing
- Rest Days: Active recovery like walking or yoga
- Format: Alternating strength, cardio, and flexibility/mobility days
| Day | Focus | Workout |
|---|
| 1 | Full Body Mobility | Cat-cow x10, Shoulder rolls x20, Hip circles x10/side, Wall angels x10, Standing toe touches x10 |
| 2 | Strength (Lower Body) | Wall sit (3x30s), Squats x15, Glute bridges x15, Calf raises x20, Step-ups (stairs) x10/leg |
| 3 | Cardio | March in place x3 mins, Step-touches x1 min, Butt kicks x1 min, High knees x1 min, Repeat x2 |
| 4 | Core & Balance | Bird-dog x10/side, Side leg raises x15, Plank (knees if needed) x30s, Heel-to-toe walk x20 steps |
| 5 | Flexibility | Hamstring stretch, Quad stretch, Shoulder stretch, Neck side tilt, Child’s pose — hold each 30s |
| 6 | Strength (Upper Body) | Wall push-ups x15, Arm circles x30s, Chair dips x10, Superman hold x30s, Repeat x2 |
| 7 | Active Recovery | Light walk (30 mins) or Gentle Yoga |
| 8 | Cardio | Repeat Day 3 with added arm swings & side steps |
| 9 | Strength (Lower Body) | Repeat Day 2 + Add Lunge pulses x10/leg |
| 10 | Core Focus | Seated leg lifts x15, Dead bug x10, Side plank (knees ok) x20s/side, Repeat x2 |
| 11 | Flexibility | Full body stretch (hold each pose 30–45s) |
| 12 | Strength (Full Body) | Squats x15, Wall push-ups x15, Bird-dogs x10, Glute bridge x15, Repeat x2 |
| 13 | Cardio (Low-Impact HIIT) | 30s march, 30s jumping jacks (no jump = step out), 30s rest — repeat x5 rounds |
| 14 | Active Recovery | 30-min walk or Restorative Yoga |
| 15 | Balance Focus | One-leg stand (eyes open/closed), Clock taps, Heel raises, Tai chi-style arm swings |
| 16 | Strength (Lower Body) | Step-ups x15, Glute bridge with hold, Chair sit-to-stand x15, Repeat x2 |
| 17 | Core & Mobility | Cat-cow, Seated twist, Forearm plank x30s, Arm/leg extensions x10 |
| 18 | Cardio | Dance to music or follow a low-impact online session (20–30 mins) |
| 19 | Flexibility | Focus on hips, hamstrings, shoulders, and spine |
| 20 | Strength (Upper Body) | Incline push-ups, Wall angels, Superman raises, Repeat x3 |
| 21 | Active Recovery | Brisk walk + light stretches |
| 22 | Core Stability | Bird-dog holds, Wall sit with march, Seated twists, Repeat x2 |
| 23 | Strength (Full Body) | Mix of squats, push-ups, step-ups, planks — circuit style |
| 24 | Cardio Intervals | 1 min fast walk in place / 30s rest x6 |
| 25 | Flexibility | Repeat Day 5 or try guided stretch video |
| 26 | Balance & Mobility | Chair yoga or balance flow (YouTube or guided) |
| 27 | Strength (Lower Body) | Repeat Day 2 or 16, slightly increase reps |
| 28 | Core & Flexibility | Yoga-inspired core flow |
| 29 | Cardio | Low-impact HIIT or fast walk + stairs |
| 30 | Full Body Circuit | 3 rounds: squats, wall push-ups, bird-dogs, step-ups, glute bridges, planks |
