WEEKLY WORKOUT PLAN

BUILD YOUR WEAPON

Day 1: Upper Body Strength

  1. Warm-up (5-10 minutes):

    • Jumping jacks
    • Arm circles
    • Shoulder taps

  2. Calisthenics Workout:

    • Push-ups: 3 sets of 15 reps
    • Pull-ups or inverted rows: 3 sets of 10 reps
    • Dips: 3 sets of 12 reps

  3. Stretching (10-15 minutes):

    • Chest stretch
    • Shoulder stretch
    • Triceps stretch
    • Upper back stretch

Day 2: Lower Body Strength

  1. Warm-up (5-10 minutes):

    • Jump rope
    • Leg swings
    • Bodyweight squats

  2. Calisthenics Workout:

    • Bodyweight squats: 4 sets of 20 reps
    • Lunges: 3 sets of 12 reps per leg
    • Glute bridges: 3 sets of 15 reps

  3. Stretching (10-15 minutes):

    • Quadriceps stretch
    • Hamstring stretch
    • Calf stretch
    • Hip flexor stretch

Day 3: Core Focus

  1. Warm-up (5-10 minutes):

    • High knees
    • Plank variations
    • Bicycle crunches

  2. Calisthenics Workout:

    • Planks: 4 sets of 30 seconds
    • Leg raises: 3 sets of 15 reps
    • Russian twists: 3 sets of 20 reps (10 each side)

  3. Stretching (10-15 minutes):

    • Cat-Cow stretch
    • Child's pose
    • Oblique stretch
    • Lower back stretch

Day 4: Active Rest or Cardio

  • Engage in light activities such as walking, jogging, or cycling for 30-45 minutes.

Day 5: Full Body Strength

  1. Warm-up (5-10 minutes):

    • Jumping jacks
    • Arm circles
    • High knees

  2. Calisthenics Workout:

    • Burpees: 3 sets of 15 reps
    • Box jumps or step-ups: 3 sets of 10 reps
    • Push-ups: 3 sets of 15 reps

  3. Stretching (10-15 minutes):

    • Full body stretch
    • Wrist stretches
    • Ankle circles
    • Neck stretches

Day 6: Endurance and Cardio

  • Perform a high-intensity interval training (HIIT) session involving exercises like jumping jacks, mountain climbers, and burpees for 20-30 minutes.

Day 7: Rest or Active Recovery

  • Take a rest day or engage in light activities like walking or yoga for recovery.

Disclaimer:

Before beginning any exercise program or following the workout plan provided, it is crucial to consult with a qualified healthcare professional or fitness professional to ensure that the chosen exercises are suitable for your individual health status and physical condition. The information and exercises presented in this workout plan are intended for general informational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment.

Participation in any physical activity involves a risk of injury, and by engaging in the exercises outlined in this workout plan, you acknowledge and accept this risk. The author, creator, and publisher of this workout plan disclaim any liability or loss in connection with the use of the information and exercises provided. It is your responsibility to assess your own fitness level and capabilities, and to progress at a pace that is safe and appropriate for you.

Individual results may vary, and the outcomes achieved through this workout plan depend on various factors, including but not limited to, individual effort, consistency, and adherence to the program. The author, creator, and publisher of this workout plan are not responsible for any injuries, health issues, or damages that may result from the use of the information provided.

If you experience any pain, discomfort, dizziness, or other unusual symptoms during or after exercising, you should immediately cease the activity and seek medical attention. Always listen to your body and modify or skip exercises if they cause any discomfort or pain.

By using this workout plan, you agree to release, indemnify, and hold harmless the author, creator, and publisher from any and all claims, liabilities, or damages arising from your participation in the program. It is recommended to regularly review and update your exercise routine in consultation with a healthcare or fitness professional to ensure it remains suitable for your current health status and goals.