Beginner
Day 2
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)