Body Training: Exercise Routine
Way to improve body strength, make me run better and healthier.
Monday: Lower Body Focus
- Bodyweight squats: 3 sets of 12-15 reps
- Lunges: 3 sets of 10 reps per leg
- Calf raises: 3 sets of 15-20 reps
- Glute bridges: 3 sets of 12-15 reps
Tuesday: Upper Body Focus
- Push-ups (or modified push-ups): 3 sets of 8-12 reps
- Dips using a chair or sturdy surface: 3 sets of 8-12 reps
- Plank hold: 3 sets of 30-60 seconds
- Superman holds: 3 sets of 30 seconds
Wednesday: Rest or Light Cardio (e.g., easy run or walk)
Thursday: Core Focus
- Crunches: 3 sets of 15-20 reps
- Russian twists: 3 sets of 20 reps (10 per side)
- Mountain climbers: 3 sets of 30 seconds
- Bird dogs: 3 sets of 10 reps per side
Friday: Full Body Circuit
Perform this circuit 3 times, resting 1-2 minutes between circuits:
- Jump squats: 12 reps
- Push-ups: 10 reps
- Alternating lunges: 10 reps per leg
- Plank to downward dog: 10 reps
- Burpees (without push-up): 8 reps