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Weekly Home Gym Planner

Monday - Strength Training (Upper Body)
Push-ups: 3 sets of 12 reps
Dumbbell Shoulder Press: 3 sets of 10 reps
Bicep Curls: 3 sets of 12 reps
Tricep Dips: 3 sets of 10 reps

Tuesday - Cardio & Core
Jump Rope: 3 minutes
Mountain Climbers: 3 sets of 40 reps
Bicycle Crunches: 3 sets of 20 reps
Plank: 3 rounds of 45 sec

Wednesday - Strength Training (Lower Body)
Squats: 3 sets of 12 reps
Lunges: 3 sets of 10 reps per leg
Deadlifts (if weights available): 3 sets of 8 reps
Calf Raises: 3 sets of 15 reps

Thursday - Mobility & Stretching
Yoga Flow (15 min)
Foam Rolling (10 min)
Hip Openers & Shoulder Stretches

Friday - Full Body HIIT
Burpees: 3 sets of 12 reps
Kettlebell Swings: 3 sets of 15 reps
Squat Jumps: 3 sets of 12 reps
Russian Twists: 3 sets of 20 reps

Saturday - Active Recovery
Light Jogging/Walking
Resistance Band Mobility Work

Sunday - Rest or Light Yoga

9 months ago | [YT] | 2