Hers
At-Home Strength & Flexibility Plan (12 Weeks)
Overview
Goal: Build core strength, leg strength, and flexibility. Gradually build upper body strength.
Schedule (30 min per session, aligned with partner)
- Monday: Strength (Lower Body Focus)
- Tuesday: Light Cardio + Core
- Wednesday: Strength (Upper Body Focus)
- Thursday: Light Cardio + Flexibility
- Friday: Strength (Full Body Circuit)
- Saturday/Sunday: Rest
Equipment
- Dumbbells: 5-12.5 lb
- Resistance bands
Key Principles
- Form over weight
- Progressive overload (very gradual)
- Listen to your body
- Consistency over intensity
Nutrition Guidelines
- Protein: 0.8-1.0 g per lb bodyweight (1.8-2.2 g/kg)
- Hydration: high priority
- Eat within 1-2 hours of workout
Pushup Progression
| Week | Pushup Modification |
|---|---|
| 1-4 | Band-assisted or knees |
| 5-8 | Elevated surface (bench, stairs) |
| 9-12 | Transition to floor (knees) |
| Ongoing | Progress to full pushup |
Acronyms
- DB: Dumbbell
- sec: seconds
- RIR: Reps In Reserve
- AMRAP: As Many Reps As Possible
Week 1 - Introduction
Focus: Learn movements, light intensity
Monday - Lower Body
Warmup (3 min): Marching x1 min, hip circles x10, bodyweight squats x5
Main (22-24 min):
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Goblet Squat | 2 | 8 | 60 sec |
| Glute Bridges | 2 | 8 | 45 sec |
| Dead Bug | 2 | 6/side | 30 sec |
| Plank | 2 | 15 sec | 30 sec |
Cooldown (3 min): Walking, gentle hip stretch
Tuesday - Light Cardio + Core
Warmup (3 min): Marching x2 min, arm circles x10
Main (20 min):
- 4 rounds:
- 20 sec light (marching in place)
- 100 sec easy (slow walking)
Core (4 min):
| Exercise | Reps |
|---|---|
| Dead Bug | 6/side |
| Bird Dog | 6/side |
| Plank | 15 sec |
Cooldown (3 min): Deep breathing
Wednesday - Upper Body
Warmup (3 min): Arm circles x10, shoulder circles x10
Main (22-24 min):
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| DB Floor Press | 2 | 8 | 60 sec |
| DB Row (1-arm) | 2 | 8/arm | 45 sec |
| DB Bicep Curl | 2 | 8 | 45 sec |
| Band Pull-Aparts | 2 | 10 | 30 sec |
Cooldown (3 min): Arm stretches
Thursday - Flexibility + Light Movement
Warmup (3 min): Marching x2 min, hip circles x10
Movement (15 min):
- 3 rounds:
- 30 sec light (step-ups)
- 2 min easy (stretching)
Flexibility (9 min):
| Stretch | Duration |
|---|---|
| Hip flexor stretch | 20 sec/side |
| Cat-cow | 3 reps |
| Child’s pose | 20 sec |
Cooldown (3 min): Deep breathing
Friday - Full Body Circuit
Warmup (3 min): Marching x2 min, bodyweight squats x5
Main (22 min) - 2 rounds, 30 sec rest:
| Exercise | Reps |
|---|---|
| Bodyweight Squats | 10 |
| Glute Bridges | 10 |
| Pushups (knees) | 6 |
| DB Row (1-arm) | 8/arm |
| Plank | 15 sec |
Cooldown (3 min): Full body stretch
Week 2 - Light
Focus: Build foundation, very light weights (5 lb)
Monday - Lower Body
Warmup (3 min): Marching x1 min, hip circles x10, bodyweight squats x8
Main (22-24 min):
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Goblet Squat (5 lb) | 2 | 10 | 60 sec |
| Reverse Lunges | 2 | 6/leg | 45 sec |
| Glute Bridges | 2 | 10 | 45 sec |
| Dead Bug | 2 | 8/side | 30 sec |
| Plank | 2 | 20 sec | 30 sec |
Cooldown (3 min): Walking, hip stretch
Tuesday - Light Cardio + Core
Warmup (3 min): Marching x2 min, arm circles x10
Main (20 min):
- 4 rounds:
- 25 sec moderate (step-ups, band walks)
- 95 sec easy
Core (4 min):
| Exercise | Reps |
|---|---|
| Dead Bug | 8/side |
| Bird Dog | 8/side |
| Plank | 20 sec |
Cooldown (3 min): Deep breathing
Wednesday - Upper Body
Warmup (3 min): Arm circles x15, shoulder circles x10
Main (22-24 min):
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| DB Floor Press (5 lb) | 2 | 8 | 60 sec |
| DB Row (1-arm, 5 lb) | 2 | 8/arm | 45 sec |
| DB Shoulder Press (5 lb) | 2 | 8 | 45 sec |
| DB Bicep Curl | 2 | 8 | 45 sec |
| Band Pull-Aparts | 2 | 12 | 30 sec |
Cooldown (3 min): Arm stretches
Thursday - Flexibility + Light Movement
Warmup (3 min): Marching x2 min, hip circles x10, leg swings x5/side
Movement (15 min):
- 3 rounds:
- 30 sec light
- 2 min easy
Flexibility (9 min):
| Stretch | Duration |
|---|---|
| Hip flexor stretch | 25 sec/side |
| Hamstring stretch | 20 sec/side |
| Cat-cow | 5 reps |
| Child’s pose | 25 sec |
Cooldown (3 min): Deep breathing
Friday - Full Body Circuit
Warmup (3 min): Marching x2 min, bodyweight squats x8
Main (22 min) - 2 rounds, 30 sec rest:
| Exercise | Reps |
|---|---|
| Bodyweight Squats | 12 |
| Glute Bridges | 12 |
| Pushups (knees) | 8 |
| DB Row (1-arm) | 10/arm |
| Plank | 20 sec |
Cooldown (3 min): Full body stretch
Week 3 - Building
Focus: Increase volume, light weights (5-8 lb)
Monday - Lower Body
Warmup (3 min): Marching x1 min, hip circles x10, bodyweight squats x10
Main (22-24 min):
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Goblet Squat (5-8 lb) | 3 | 10 | 60 sec |
| Reverse Lunges | 3 | 8/leg | 45 sec |
| Glute Bridges | 3 | 12 | 45 sec |
| Dead Bug | 2 | 10/side | 30 sec |
| Plank | 2 | 25 sec | 30 sec |
Cooldown (3 min): Walking, hip stretch
Tuesday - Light Cardio + Core
Warmup (3 min): Marching x2 min, arm circles x10
Main (20 min):
- 5 rounds:
- 30 sec moderate
- 90 sec easy
Core (4 min):
| Exercise | Reps |
|---|---|
| Dead Bug | 10/side |
| Bird Dog | 10/side |
| Plank | 25 sec |
Cooldown (3 min): Deep breathing
Wednesday - Upper Body
Warmup (3 min): Arm circles x15, shoulder circles x10
Main (22-24 min):
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| DB Floor Press (5-8 lb) | 3 | 10 | 60 sec |
| DB Row (1-arm, 5-8 lb) | 3 | 10/arm | 45 sec |
| DB Shoulder Press (5-8 lb) | 3 | 10 | 45 sec |
| DB Bicep Curl | 2 | 10 | 45 sec |
| DB Tricep Extension | 2 | 10 | 45 sec |
| Band Pull-Aparts | 2 | 15 | 30 sec |
Cooldown (3 min): Arm stretches
Thursday - Flexibility + Light Movement
Warmup (3 min): Marching x2 min, hip circles x10, leg swings x5/side
Movement (15 min):
- 4 rounds:
- 30 sec light
- 2 min easy
Flexibility (9 min):
| Stretch | Duration |
|---|---|
| Hip flexor stretch | 30 sec/side |
| Hamstring stretch | 25 sec/side |
| Cat-cow | 5 reps |
| Child’s pose | 30 sec |
| Pigeon pose | 20 sec/side |
Cooldown (3 min): Deep breathing
Friday - Full Body Circuit
Warmup (3 min): Marching x2 min, bodyweight squats x10
Main (22 min) - 3 rounds, 30 sec rest between exercises, 45 sec between rounds:
| Exercise | Reps |
|---|---|
| Bodyweight Squats | 12 |
| Glute Bridges | 12 |
| Pushups (knees or band) | 10 |
| DB Row (1-arm) | 10/arm |
| Plank | 25 sec |
| Band Walks | 8 each |
Cooldown (3 min): Full body stretch
Week 4 - Building
Focus: Continue building, slight weight increase
Monday - Lower Body
Warmup (3 min): Marching x1 min, hip circles x10, bodyweight squats x10
Main (22-24 min):
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Goblet Squat (8 lb) | 3 | 12 | 60 sec |
| Reverse Lunges | 3 | 8/leg | 45 sec |
| Glute Bridges | 3 | 12 | 45 sec |
| Dead Bug | 2 | 10/side | 30 sec |
| Plank | 2 | 30 sec | 30 sec |
Cooldown (3 min): Walking, hip stretch
Tuesday - Light Cardio + Core
Warmup (3 min): Marching x2 min, arm circles x10
Main (20 min):
- 5 rounds:
- 30 sec moderate (add band walks, shadow boxing)
- 90 sec easy
Core (4 min):
| Exercise | Reps |
|---|---|
| Dead Bug | 10/side |
| Bird Dog | 10/side |
| Plank | 30 sec |
Cooldown (3 min): Deep breathing
Wednesday - Upper Body
Warmup (3 min): Arm circles x15, shoulder circles x10, pushups on knees x5
Main (22-24 min):
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| DB Floor Press (8 lb) | 3 | 10 | 60 sec |
| DB Row (1-arm, 8 lb) | 3 | 10/arm | 45 sec |
| DB Shoulder Press (8 lb) | 3 | 10 | 45 sec |
| DB Bicep Curl | 2 | 10 | 45 sec |
| DB Tricep Extension | 2 | 10 | 45 sec |
| Band Pull-Aparts | 2 | 15 | 30 sec |
Cooldown (3 min): Arm stretches
Thursday - Flexibility + Light Movement
Warmup (3 min): Marching x2 min, hip circles x10, leg swings x5/side
Movement (15 min):
- 4 rounds:
- 30 sec light
- 2 min easy
Flexibility (9 min):
| Stretch | Duration |
|---|---|
| Hip flexor stretch | 30 sec/side |
| Hamstring stretch | 30 sec/side |
| Cat-cow | 5 reps |
| Child’s pose | 30 sec |
| Pigeon pose | 25 sec/side |
Cooldown (3 min): Deep breathing
Friday - Full Body Circuit
Warmup (3 min): Marching x2 min, bodyweight squats x10
Main (22 min) - 3 rounds, 30 sec rest between exercises, 45 sec between rounds:
| Exercise | Reps |
|---|---|
| Bodyweight Squats | 12 |
| Glute Bridges | 12 |
| Pushups (knees or band) | 10 |
| DB Row (1-arm) | 10/arm |
| Plank | 30 sec |
| Band Walks | 10 each |
Cooldown (3 min): Full body stretch
Week 5 - Building
Focus: Increase intensity, moderate weights (8-10 lb)
Monday - Lower Body
Warmup (3 min): Marching x1 min, hip circles x10, bodyweight squats x10
Main (22-24 min):
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Goblet Squat (8-10 lb) | 3 | 12 | 60 sec |
| Reverse Lunges | 3 | 10/leg | 45 sec |
| Glute Bridges | 3 | 12 | 45 sec |
| Dead Bug | 3 | 10/side | 30 sec |
| Plank | 3 | 30 sec | 30 sec |
Cooldown (3 min): Walking, hip stretch
Tuesday - Light Cardio + Core
Warmup (3 min): Marching x2 min, arm circles x10
Main (20 min):
- 5 rounds:
- 30 sec moderate (step-ups, band walks, shadow boxing)
- 90 sec easy
Core (4 min):
| Exercise | Reps |
|---|---|
| Dead Bug | 10/side |
| Bird Dog | 10/side |
| Plank | 30 sec |
Cooldown (3 min): Deep breathing
Wednesday - Upper Body
Warmup (3 min): Arm circles x15, shoulder circles x10, pushups on knees x5
Main (22-24 min):
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| DB Floor Press (8-10 lb) | 3 | 10 | 60 sec |
| DB Row (1-arm, 8-10 lb) | 3 | 10/arm | 45 sec |
| DB Shoulder Press (8-10 lb) | 3 | 10 | 45 sec |
| DB Bicep Curl | 2 | 12 | 45 sec |
| DB Tricep Extension | 2 | 12 | 45 sec |
| Band Pull-Aparts | 2 | 15 | 30 sec |
Cooldown (3 min): Arm stretches
Thursday - Flexibility + Light Movement
Warmup (3 min): Marching x2 min, hip circles x10, leg swings x5/side
Movement (15 min):
- 4 rounds:
- 30 sec light
- 2 min easy
Flexibility (9 min):
| Stretch | Duration |
|---|---|
| Hip flexor stretch | 30 sec/side |
| Hamstring stretch | 30 sec/side |
| Cat-cow | 5 reps |
| Child’s pose | 30 sec |
| Pigeon pose | 30 sec/side |
| Downward dog | 20 sec |
Cooldown (3 min): Deep breathing
Friday - Full Body Circuit
Warmup (3 min): Marching x2 min, bodyweight squats x10
Main (22 min) - 3 rounds, 30 sec rest between exercises, 45 sec between rounds:
| Exercise | Reps |
|---|---|
| Bodyweight Squats | 15 |
| Glute Bridges | 15 |
| Pushups (knees or elevated) | 10 |
| DB Row (1-arm) | 12/arm |
| Plank | 30 sec |
| Band Walks | 10 each |
Cooldown (3 min): Full body stretch
Week 6 - Building
Focus: Continue increasing intensity
Monday - Lower Body
Warmup (3 min): Marching x1 min, hip circles x10, bodyweight squats x10
Main (22-24 min):
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Goblet Squat (10 lb) | 3 | 12 | 60 sec |
| Reverse Lunges | 3 | 10/leg | 45 sec |
| Glute Bridges | 3 | 15 | 45 sec |
| Dead Bug | 3 | 10/side | 30 sec |
| Plank | 3 | 30 sec | 30 sec |
Cooldown (3 min): Walking, hip stretch
Tuesday - Light Cardio + Core
Warmup (3 min): Marching x2 min, arm circles x10
Main (20 min):
- 5 rounds:
- 30 sec moderate
- 90 sec easy
Core (4 min):
| Exercise | Reps |
|---|---|
| Dead Bug | 10/side |
| Bird Dog | 10/side |
| Plank | 30 sec |
| Side Plank | 15 sec/side |
Cooldown (3 min): Deep breathing
Wednesday - Upper Body
Warmup (3 min): Arm circles x15, shoulder circles x10, pushups on knees x5
Main (22-24 min):
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| DB Floor Press (10 lb) | 3 | 12 | 60 sec |
| DB Row (1-arm, 10 lb) | 3 | 12/arm | 45 sec |
| DB Shoulder Press (10 lb) | 3 | 12 | 45 sec |
| DB Bicep Curl | 2 | 12 | 45 sec |
| DB Tricep Extension | 2 | 12 | 45 sec |
| Band Pull-Aparts | 2 | 15 | 30 sec |
Cooldown (3 min): Arm stretches
Thursday - Flexibility + Light Movement
Warmup (3 min): Marching x2 min, hip circles x10, leg swings x5/side
Movement (15 min):
- 4 rounds:
- 30 sec light
- 2 min easy
Flexibility (9 min):
| Stretch | Duration |
|---|---|
| Hip flexor stretch | 30 sec/side |
| Hamstring stretch | 30 sec/side |
| Cat-cow | 5 reps |
| Child’s pose | 30 sec |
| Pigeon pose | 30 sec/side |
| Downward dog | 30 sec |
Cooldown (3 min): Deep breathing
Friday - Full Body Circuit
Warmup (3 min): Marching x2 min, bodyweight squats x10
Main (22 min) - 3 rounds, 30 sec rest between exercises, 45 sec between rounds:
| Exercise | Reps |
|---|---|
| Bodyweight Squats | 15 |
| Glute Bridges | 15 |
| Pushups (knees or elevated) | 12 |
| DB Row (1-arm) | 12/arm |
| Plank | 30 sec |
| Band Walks | 10 each |
Cooldown (3 min): Full body stretch
Week 7 - Strength
Focus: Progressive overload, heavier weights (10-12 lb)
Monday - Lower Body
Warmup (3 min): Marching x1 min, hip circles x10, bodyweight squats x10
Main (22-24 min):
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Goblet Squat (10-12 lb) | 3 | 12 | 60 sec |
| Reverse Lunges | 3 | 10/leg | 45 sec |
| Glute Bridges | 3 | 15 | 45 sec |
| Dead Bug | 3 | 10/side | 30 sec |
| Plank | 3 | 35 sec | 30 sec |
Cooldown (3 min): Walking, hip stretch
Tuesday - Light Cardio + Core
Warmup (3 min): Marching x2 min, arm circles x10
Main (20 min):
- 5 rounds:
- 30 sec moderate
- 90 sec easy
Core (4 min):
| Exercise | Reps |
|---|---|
| Dead Bug | 12/side |
| Bird Dog | 12/side |
| Plank | 35 sec |
| Side Plank | 20 sec/side |
Cooldown (3 min): Deep breathing
Wednesday - Upper Body
Warmup (3 min): Arm circles x15, shoulder circles x10, pushups on knees x5
Main (22-24 min):
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| DB Floor Press (10-12 lb) | 3 | 12 | 60 sec |
| DB Row (1-arm, 10-12 lb) | 3 | 12/arm | 45 sec |
| DB Shoulder Press (10-12 lb) | 3 | 12 | 45 sec |
| DB Bicep Curl | 2 | 12 | 45 sec |
| DB Tricep Extension | 2 | 12 | 45 sec |
| Band Pull-Aparts | 2 | 15 | 30 sec |
Cooldown (3 min): Arm stretches
Thursday - Flexibility + Light Movement
Warmup (3 min): Marching x2 min, hip circles x10, leg swings x5/side
Movement (15 min):
- 4 rounds:
- 30 sec light
- 2 min easy
Flexibility (9 min):
| Stretch | Duration |
|---|---|
| Hip flexor stretch | 30 sec/side |
| Hamstring stretch | 30 sec/side |
| Cat-cow | 5 reps |
| Child’s pose | 30 sec |
| Pigeon pose | 30 sec/side |
| Downward dog | 30 sec |
Cooldown (3 min): Deep breathing
Friday - Full Body Circuit
Warmup (3 min): Marching x2 min, bodyweight squats x10
Main (22 min) - 3 rounds, 30 sec rest between exercises, 45 sec between rounds:
| Exercise | Reps |
|---|---|
| Bodyweight Squats | 15 |
| Glute Bridges | 15 |
| Pushups (knees or elevated) | 12 |
| DB Row (1-arm) | 12/arm |
| Plank | 35 sec |
| Band Walks | 10 each |
Cooldown (3 min): Full body stretch
Week 8 - Strength
Focus: Continue progressive overload
Monday - Lower Body
Warmup (3 min): Marching x1 min, hip circles x10, bodyweight squats x10
Main (22-24 min):
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Goblet Squat (12 lb) | 3 | 12-15 | 60 sec |
| Reverse Lunges | 3 | 10/leg | 45 sec |
| Glute Bridges | 3 | 15 | 45 sec |
| Dead Bug | 3 | 12/side | 30 sec |
| Plank | 3 | 40 sec | 30 sec |
Cooldown (3 min): Walking, hip stretch
Tuesday - Light Cardio + Core
Warmup (3 min): Marching x2 min, arm circles x10
Main (20 min):
- 5 rounds:
- 30 sec moderate
- 90 sec easy
Core (4 min):
| Exercise | Reps |
|---|---|
| Dead Bug | 12/side |
| Bird Dog | 12/side |
| Plank | 40 sec |
| Side Plank | 20 sec/side |
Cooldown (3 min): Deep breathing
Wednesday - Upper Body
Warmup (3 min): Arm circles x15, shoulder circles x10, pushups on knees x5
Main (22-24 min):
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| DB Floor Press (12 lb) | 3 | 12 | 60 sec |
| DB Row (1-arm, 12 lb) | 3 | 12/arm | 45 sec |
| DB Shoulder Press (12 lb) | 3 | 12 | 45 sec |
| DB Bicep Curl | 2 | 12 | 45 sec |
| DB Tricep Extension | 2 | 12 | 45 sec |
| Band Pull-Aparts | 2 | 15 | 30 sec |
Cooldown (3 min): Arm stretches
Thursday - Flexibility + Light Movement
Warmup (3 min): Marching x2 min, hip circles x10, leg swings x5/side
Movement (15 min):
- 4 rounds:
- 30 sec light
- 2 min easy
Flexibility (9 min):
| Stretch | Duration |
|---|---|
| Hip flexor stretch | 30 sec/side |
| Hamstring stretch | 30 sec/side |
| Cat-cow | 5 reps |
| Child’s pose | 30 sec |
| Pigeon pose | 30 sec/side |
| Downward dog | 30 sec |
Cooldown (3 min): Deep breathing
Friday - Full Body Circuit
Warmup (3 min): Marching x2 min, bodyweight squats x10
Main (22 min) - 3 rounds, 30 sec rest between exercises, 45 sec between rounds:
| Exercise | Reps |
|---|---|
| Bodyweight Squats | 15 |
| Glute Bridges | 15 |
| Pushups (knees or elevated) | 12 |
| DB Row (1-arm) | 12/arm |
| Plank | 40 sec |
| Band Walks | 10 each |
Cooldown (3 min): Full body stretch
Week 9 - Peak
Focus: Maximize effort
Monday - Lower Body
Warmup (3 min): Marching x1 min, hip circles x10, bodyweight squats x10
Main (22-24 min):
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Goblet Squat (12 lb) | 3 | 12-15 | 60 sec |
| Reverse Lunges | 3 | 12/leg | 45 sec |
| Glute Bridges | 3 | 15 | 45 sec |
| Dead Bug | 3 | 12/side | 30 sec |
| Plank | 3 | 40 sec | 30 sec |
Cooldown (3 min): Walking, hip stretch
Tuesday - Light Cardio + Core
Warmup (3 min): Marching x2 min, arm circles x10
Main (20 min):
- 5 rounds:
- 30 sec moderate
- 90 sec easy
Core (4 min):
| Exercise | Reps |
|---|---|
| Dead Bug | 12/side |
| Bird Dog | 12/side |
| Plank | 40 sec |
| Side Plank | 25 sec/side |
Cooldown (3 min): Deep breathing
Wednesday - Upper Body
Warmup (3 min): Arm circles x15, shoulder circles x10, pushups on knees x5
Main (22-24 min):
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| DB Floor Press (12 lb) | 3 | 12 | 60 sec |
| DB Row (1-arm, 12 lb) | 3 | 12/arm | 45 sec |
| DB Shoulder Press (12 lb) | 3 | 12 | 45 sec |
| DB Bicep Curl | 2 | 12 | 45 sec |
| DB Tricep Extension | 2 | 12 | 45 sec |
| Band Pull-Aparts | 2 | 15 | 30 sec |
Cooldown (3 min): Arm stretches
Thursday - Flexibility + Light Movement
Warmup (3 min): Marching x2 min, hip circles x10, leg swings x5/side
Movement (15 min):
- 4 rounds:
- 30 sec light
- 2 min easy
Flexibility (9 min):
| Stretch | Duration |
|---|---|
| Hip flexor stretch | 30 sec/side |
| Hamstring stretch | 30 sec/side |
| Cat-cow | 5 reps |
| Child’s pose | 30 sec |
| Pigeon pose | 30 sec/side |
| Downward dog | 30 sec |
Cooldown (3 min): Deep breathing
Friday - Full Body Circuit
Warmup (3 min): Marching x2 min, bodyweight squats x10
Main (22 min) - 3 rounds, 30 sec rest between exercises, 45 sec between rounds:
| Exercise | Reps |
|---|---|
| Bodyweight Squats | 15 |
| Glute Bridges | 15 |
| Pushups (knees or elevated) | 12 |
| DB Row (1-arm) | 12/arm |
| Plank | 40 sec |
| Band Walks | 10 each |
Cooldown (3 min): Full body stretch
Week 10 - Peak
Focus: Push close to failure
Monday - Lower Body
Warmup (3 min): Marching x1 min, hip circles x10, bodyweight squats x10
Main (22-24 min):
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Goblet Squat (12 lb) | 3 | 15 | 60 sec |
| Reverse Lunges | 3 | 12/leg | 45 sec |
| Glute Bridges | 3 | 15 | 45 sec |
| Dead Bug | 3 | 12/side | 30 sec |
| Plank | 3 | 45 sec | 30 sec |
Cooldown (3 min): Walking, hip stretch
Tuesday - Light Cardio + Core
Warmup (3 min): Marching x2 min, arm circles x10
Main (20 min):
- 5 rounds:
- 30 sec moderate
- 90 sec easy
Core (4 min):
| Exercise | Reps |
|---|---|
| Dead Bug | 12/side |
| Bird Dog | 12/side |
| Plank | 45 sec |
| Side Plank | 25 sec/side |
Cooldown (3 min): Deep breathing
Wednesday - Upper Body
Warmup (3 min): Arm circles x15, shoulder circles x10, pushups on knees x5
Main (22-24 min):
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| DB Floor Press (12 lb) | 3 | 12-15 | 60 sec |
| DB Row (1-arm, 12 lb) | 3 | 12/arm | 45 sec |
| DB Shoulder Press (12 lb) | 3 | 12-15 | 45 sec |
| DB Bicep Curl | 2 | 12 | 45 sec |
| DB Tricep Extension | 2 | 12 | 45 sec |
| Band Pull-Aparts | 2 | 15 | 30 sec |
Cooldown (3 min): Arm stretches
Thursday - Flexibility + Light Movement
Warmup (3 min): Marching x2 min, hip circles x10, leg swings x5/side
Movement (15 min):
- 4 rounds:
- 30 sec light
- 2 min easy
Flexibility (9 min):
| Stretch | Duration |
|---|---|
| Hip flexor stretch | 30 sec/side |
| Hamstring stretch | 30 sec/side |
| Cat-cow | 5 reps |
| Child’s pose | 30 sec |
| Pigeon pose | 30 sec/side |
| Downward dog | 30 sec |
Cooldown (3 min): Deep breathing
Friday - Full Body Circuit
Warmup (3 min): Marching x2 min, bodyweight squats x10
Main (22 min) - 3 rounds, 30 sec rest between exercises, 45 sec between rounds:
| Exercise | Reps |
|---|---|
| Bodyweight Squats | 15 |
| Glute Bridges | 15 |
| Pushups (knees or elevated) | 12 |
| DB Row (1-arm) | 12/arm |
| Plank | 45 sec |
| Band Walks | 10 each |
Cooldown (3 min): Full body stretch
Week 11 - Peak
Focus: Maximum effort, near failure
Monday - Lower Body
Warmup (3 min): Marching x1 min, hip circles x10, bodyweight squats x10
Main (22-24 min):
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Goblet Squat (12 lb) | 3 | 15 | 60 sec |
| Reverse Lunges | 3 | 12/leg | 45 sec |
| Glute Bridges | 3 | 15-18 | 45 sec |
| Dead Bug | 3 | 12/side | 30 sec |
| Plank | 3 | 45 sec | 30 sec |
Cooldown (3 min): Walking, hip stretch
Tuesday - Light Cardio + Core
Warmup (3 min): Marching x2 min, arm circles x10
Main (20 min):
- 5 rounds:
- 30 sec moderate
- 90 sec easy
Core (4 min):
| Exercise | Reps |
|---|---|
| Dead Bug | 12/side |
| Bird Dog | 12/side |
| Plank | 45 sec |
| Side Plank | 30 sec/side |
Cooldown (3 min): Deep breathing
Wednesday - Upper Body
Warmup (3 min): Arm circles x15, shoulder circles x10, pushups on knees x5
Main (22-24 min):
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| DB Floor Press (12 lb) | 3 | 12-15 | 60 sec |
| DB Row (1-arm, 12 lb) | 3 | 12/arm | 45 sec |
| DB Shoulder Press (12 lb) | 3 | 12-15 | 45 sec |
| DB Bicep Curl | 2 | 12-15 | 45 sec |
| DB Tricep Extension | 2 | 12-15 | 45 sec |
| Band Pull-Aparts | 2 | 15 | 30 sec |
Cooldown (3 min): Arm stretches
Thursday - Flexibility + Light Movement
Warmup (3 min): Marching x2 min, hip circles x10, leg swings x5/side
Movement (15 min):
- 4 rounds:
- 30 sec light
- 2 min easy
Flexibility (9 min):
| Stretch | Duration |
|---|---|
| Hip flexor stretch | 30 sec/side |
| Hamstring stretch | 30 sec/side |
| Cat-cow | 5 reps |
| Child’s pose | 30 sec |
| Pigeon pose | 30 sec/side |
| Downward dog | 30 sec |
Cooldown (3 min): Deep breathing
Friday - Full Body Circuit
Warmup (3 min): Marching x2 min, bodyweight squats x10
Main (22 min) - 3 rounds, 30 sec rest between exercises, 45 sec between rounds:
| Exercise | Reps |
|---|---|
| Bodyweight Squats | 15-18 |
| Glute Bridges | 15-18 |
| Pushups (knees or elevated) | 12-15 |
| DB Row (1-arm) | 12/arm |
| Plank | 45 sec |
| Band Walks | 10 each |
Cooldown (3 min): Full body stretch
Week 12 - Peak
Focus: Final push, review progress
Monday - Lower Body
Warmup (3 min): Marching x1 min, hip circles x10, bodyweight squats x10
Main (22-24 min):
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Goblet Squat (12 lb) | 3 | 15 | 60 sec |
| Reverse Lunges | 3 | 12/leg | 45 sec |
| Glute Bridges | 3 | 15-18 | 45 sec |
| Dead Bug | 3 | 12/side | 30 sec |
| Plank | 3 | 45 sec | 30 sec |
Cooldown (3 min): Walking, hip stretch
Tuesday - Light Cardio + Core
Warmup (3 min): Marching x2 min, arm circles x10
Main (20 min):
- 5 rounds:
- 30 sec moderate
- 90 sec easy
Core (4 min):
| Exercise | Reps |
|---|---|
| Dead Bug | 12/side |
| Bird Dog | 12/side |
| Plank | 45 sec |
| Side Plank | 30 sec/side |
Cooldown (3 min): Deep breathing
Wednesday - Upper Body
Warmup (3 min): Arm circles x15, shoulder circles x10, pushups on knees x5
Main (22-24 min):
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| DB Floor Press (12 lb) | 3 | 12-15 | 60 sec |
| DB Row (1-arm, 12 lb) | 3 | 12/arm | 45 sec |
| DB Shoulder Press (12 lb) | 3 | 12-15 | 45 sec |
| DB Bicep Curl | 2 | 12-15 | 45 sec |
| DB Tricep Extension | 2 | 12-15 | 45 sec |
| Band Pull-Aparts | 2 | 15 | 30 sec |
Cooldown (3 min): Arm stretches
Thursday - Flexibility + Light Movement
Warmup (3 min): Marching x2 min, hip circles x10, leg swings x5/side
Movement (15 min):
- 4 rounds:
- 30 sec light
- 2 min easy
Flexibility (9 min):
| Stretch | Duration |
|---|---|
| Hip flexor stretch | 30 sec/side |
| Hamstring stretch | 30 sec/side |
| Cat-cow | 5 reps |
| Child’s pose | 30 sec |
| Pigeon pose | 30 sec/side |
| Downward dog | 30 sec |
Cooldown (3 min): Deep breathing
Friday - Full Body Circuit (Final)
Warmup (3 min): Marching x2 min, bodyweight squats x10
Main (22 min) - 3 rounds, 30 sec rest between exercises, 45 sec between rounds:
| Exercise | Reps |
|---|---|
| Bodyweight Squats | 15-18 |
| Glute Bridges | 15-18 |
| Pushups (knees or elevated) | 12-15 |
| DB Row (1-arm) | 12/arm |
| Plank | 45 sec |
| Band Walks | 10 each |
Cooldown (3 min): Full body stretch
Sources
- Schoenfeld, B. (Hypertrophy Research)
- Israetel, M. (Volume & Fatigue)
- Attia, P. (Zone 2 Cardio)
- Norton, L. (Nutrition & Strength)
- Phillips, S. (Protein Metabolism)
- National Academy of Sports Medicine (Flexibility)