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Create a first 7-day workout plan to backback .pptx
1.
2. FULL BODY
WORKOUT
Warm-up: 5-10 minutes of light cardio (jogging, jumping
jacks, < etc.)
Squats: 3 sets of 10 reps
Push-ups (or modified push-ups): 3 sets of 8-10 reps
Bent-over dumbbell rows: 3 sets of 10 reps
Plank: Hold for 30 seconds to 1 minute
Cool down: Stretching for major muscle groups
(hamstrings, quads, chest, back)
3. REST OR LIGHT
ACTIVITY
Rest day or engage in light activity like walking or yoga
to promote recovery.
4. LOWER BODY
FOCUS
Warm-up: 5-10 minutes of light cardio
Lunges: 3 sets of 10 reps per leg
Romanian deadlifts with dumbbells: 3 sets of 10 reps
Calf raises: 3 sets of 15 reps
Glute bridges: 3 sets of 12 reps
Cool down: Stretching for lower body muscles
(hamstrings, calves, quadriceps)
8. CORE AND
FLEXIBILITY
Warm-up: 5-10 minutes of light cardio
Plank variations (side plank, forearm plank, etc.): 3 sets,
hold each for 20-30 seconds
Russian twists: 3 sets of 15 reps (each side)
Leg raises: 3 sets of 12 reps
Stretching: Spend extra time stretching major muscle
groups for flexibility and recovery.