Beginner
Day 3
Warm-ups
Warm-up: 5-10 minutes of light cardio (jogging, jumping jacks, or running in place)
![](https://worldwidedeafgym.com/wp-content/plugins/elementor/assets/images/placeholder.png)
Strength Training
Lunges: 3 sets of 8-12 reps
![](https://worldwidedeafgym.com/wp-content/plugins/elementor/assets/images/placeholder.png)
Shoulder Press: 3 sets of 8-12 reps
![](https://worldwidedeafgym.com/wp-content/plugins/elementor/assets/images/placeholder.png)
Pull-ups: 3 sets of 8-12 reps
![](https://worldwidedeafgym.com/wp-content/plugins/elementor/assets/images/placeholder.png)
Dumbbell Flyes: 3 sets of 8-12 reps
![](https://worldwidedeafgym.com/wp-content/plugins/elementor/assets/images/placeholder.png)
Cardio: 20-30 minutes of low-impact cardio (jogging, cycling, or rowing machine)
![](https://worldwidedeafgym.com/wp-content/plugins/elementor/assets/images/placeholder.png)
Core Workout
Side Plank: 3 sets of 30 seconds (each side)
![](https://worldwidedeafgym.com/wp-content/plugins/elementor/assets/images/placeholder.png)
Reverse Crunches: 3 sets of 8-12 reps
![](https://worldwidedeafgym.com/wp-content/plugins/elementor/assets/images/placeholder.png)
Cool-down
5-10 minutes of stretching (hamstring stretch, quad stretch, calf stretch)
![](https://worldwidedeafgym.com/wp-content/plugins/elementor/assets/images/placeholder.png)