This checklist needs JavaScript to save your progress. The plan itself: Monday strength (upper body) 40–45 min · Tuesday cardio 30 min · Wednesday strength (lower body) 40–45 min · Thursday mobility & core 30 min · Friday cardio intervals 25–30 min · Saturday full-body strength 45 min · Sunday rest & recovery.
Check with a doctor before starting this program, especially if you have any pre-existing conditions.