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Create a first 7-day workout plan to backback .pptx
- 2. FULL BODY WORKOUT Warm-up: 5-10 minutes of light cardio (jogging, jumping jacks, < etc.) Squats: 3 sets of 10 reps Push-ups (or modified push-ups): 3 sets of 8-10 reps Bent-over dumbbell rows: 3 sets of 10 reps Plank: Hold for 30 seconds to 1 minute Cool down: Stretching for major muscle groups (hamstrings, quads, chest, back)
- 3. REST OR LIGHT ACTIVITY Rest day or engage in light activity like walking or yoga to promote recovery.
- 4. LOWER BODY FOCUS Warm-up: 5-10 minutes of light cardio Lunges: 3 sets of 10 reps per leg Romanian deadlifts with dumbbells: 3 sets of 10 reps Calf raises: 3 sets of 15 reps Glute bridges: 3 sets of 12 reps Cool down: Stretching for lower body muscles (hamstrings, calves, quadriceps)
- 5. REST OR LIGHT ACTIVITY Rest day or engage in light activity to aid in recovery.
- 6. UPPER BODY FOCUS Warm-up: 5-10 minutes of light cardio Dumbbell chest press: 3 sets of 10 reps Dumbbell shoulder press: 3 sets of 10 reps Bicep curls: 3 sets of 10 reps Tricep dips (using a bench or chair): 3 sets of 8-10 reps Cool down: Stretching for upper body muscles (chest, shoulders, biceps, triceps)
- 7. ACTIVE REST OR LIGHT ACTIVITY Engage in activities like walking, cycling, or yoga for active recovery.
- 8. CORE AND FLEXIBILITY Warm-up: 5-10 minutes of light cardio Plank variations (side plank, forearm plank, etc.): 3 sets, hold each for 20-30 seconds Russian twists: 3 sets of 15 reps (each side) Leg raises: 3 sets of 12 reps Stretching: Spend extra time stretching major muscle groups for flexibility and recovery.