Beginner
Day 3
Warm-ups
Warm-up: 5-10 minutes of light cardio (jogging, jumping jacks, or running in place)
Strength Training
Lunges: 3 sets of 8-12 reps
Shoulder Press: 3 sets of 8-12 reps
Pull-ups: 3 sets of 8-12 reps
Dumbbell Flyes: 3 sets of 8-12 reps
Cardio: 20-30 minutes of low-impact cardio (jogging, cycling, or rowing machine)
Core Workout
Side Plank: 3 sets of 30 seconds (each side)
Reverse Crunches: 3 sets of 8-12 reps
Cool-down
5-10 minutes of stretching (hamstring stretch, quad stretch, calf stretch)