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Sunday: Active Recovery or Rest

Total Time: 00:00:00

Option 1 (Rest)

Take the day completely off. Your muscles grow when you rest.

Option 2 (Active Recovery)

Go for a light 30-45 minute walk or a casual cycle on your outdoor bike. This can help reduce muscle soreness and improve recovery.

7-Day Bodyweight Holiday Workout

Perform as a circuit: complete all reps of one exercise, move to the next with minimal rest. After one full round, rest 60-90 seconds. Aim for 3-4 rounds.

Monday: Full Body Strength

  • Push-ups: 10-15 reps (or on knees)
  • Bodyweight Squats: 20 reps
  • Plank: 45 seconds
  • Glute Bridges: 25 reps

Tuesday: Cardio & Core

  • Jumping Jacks: 60 seconds
  • Mountain Climbers: 45 seconds
  • High Knees: 45 seconds
  • Leg Raises: 20 reps
  • Bicycle Crunches: 30 reps

Wednesday: Lower Body Focus

  • Alternating Lunges: 24 reps (12 per side)
  • Squat Jumps: 15 reps
  • Single Leg Glute Bridges: 15 reps per side
  • Calf Raises (on a step): 25 reps

Thursday: Upper Body & Core

  • Pike Push-ups (for shoulders): 10-12 reps
  • Chair/Bed Dips (for triceps): 15 reps
  • Superman (for lower back): 20 reps
  • Side Plank: 30 seconds per side

Friday: Full Body Endurance

  • Burpees: 10 reps
  • Bodyweight Squats: 25 reps
  • Push-ups: 15 reps
  • Plank to Push-up: 12 reps

Saturday: Active Recovery & Mobility

  • Go for a 20-30 minute brisk walk or jog.
  • Follow with these stretches (hold each for 30 seconds): Cat-Cow, Downward Dog, World's Greatest Stretch, Pigeon Pose.

Sunday: Rest

  • Rest or light walking.
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