Day 3


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


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

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