Below is my simple weekly workout plan. These exercises can be done anywhere, anytime and no special exercise equipment or gym membership required.
Complete Fitness:
An overall fitness plan will include Strength, Cardio and Flexibility exercises.
Strength:
- Upper Body: Pushups, Chair Dips, Ab Crunches, Plank, Pull-ups
- Lower Body: Lunges, Squats
Cardio:
- Running, Speed walking
Flexibility:
- Yoga
Weekly Plan:
Monday:
- Running: 30 minutes
- Pushups: 5 sets x 20 reps
- Chair Dips: 5 sets x 20 reps
- Ab Crunches or Plank: 5 sets x 10 reps (or 10 seconds for planks)
- Pull-ups: 5 x 10 reps (when I have access to a pull-up bar)
- Lunges and/or squats: 5 sets x 20 reps
Tuesday:
- Speed walking: 10 to 15 minutes
- Yoga: 30 minutes
Wednesday:
- Running: 30 minutes
- Pushups: 5 sets x 20 reps
- Chair Dips: 5 sets x 20 reps
- Ab Crunches or Plank: 5 sets x 10 reps (or 10 seconds for planks)
- Pull-ups: 5 x 10 reps (when I have access to a pull-up bar)
- Lunges and/or squats: 5 sets x 20 reps
Thursday:
- Speed walking: 10 to 15 minutes
- Yoga: 30 minutes
Friday:
- Running: 30 minutes
- Pushups: 5 sets x 20 reps
- Chair Dips: 5 sets x 20 reps
- Ab Crunches or Plank: 5 sets x 10 reps (or 10 seconds for planks)
- Pull-ups: 5 x 10 reps (when I have access to a pull-up bar)
- Lunges and/or squats: 5 sets x 20 reps
Saturday:
- Yoga: 60 minutes