Beginner

Day 5

Warm-ups

Warm-up: 5-10 minutes of light cardio (jogging, jumping jacks, or running in place)

Strength Training

Deadlifts: 3 sets of 8-12 reps

Bench Press: 3 sets of 8-12 reps

Lat Pulldowns: 3 sets of 8-12 reps

Tricep Dips: 3 sets of 8-12 reps

Cardio: 20-30 minutes of low-impact cardio (jogging, cycling, or rowing machine)

Core Workout

Russian Twists: 3 sets of 8-12 reps

Leg Raises: 3 sets of 8-12 reps

Cool-down

5-10 minutes of stretching (hamstring stretch, quad stretch, calf stretch)

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