Build Strength, Flexibility & Endurance in 12 Weeks

5 DaysTraining
2 DaysRest
20–30 MinPer Session
ZeroEquipment

Day 1: Full-Body Strength

How to Do Cross Jacks | GIF | PS Fitness

Warm-Up (5m)

  • Jumping Jacks
  • Arm Circles
  • High Knees
Circuit: 2 Rounds (40s Work | 20s Rest)

  • Push-Ups (Modified)
  • Bodyweight Squats
  • Plank Hold
  • Glute Bridges
  • Mountain Climbers

Day 2: Cardio & Core

Core Abdominal Exercise Gifs

Warm-Up (5m)

  • March in Place
  • Side-to-Side Steps
  • Torso Twists
Circuit: 2 Rounds (45s Work | 15s Rest)

  • Burpees
  • Bicycle Crunches
  • Skater Jumps
  • Russian Twists
  • High Knees

Day 3: Active Recovery

4 Feel-Good Active Recovery Routines to Make Your Next Run Even Better | SELF

Focus: FlexibilityImprove mobility and reduce muscle soreness.

Yoga Flow (30 Minutes)

  • Sun Salutations (5 rounds)
  • Downward Dog Flow
  • Warrior II Pose
  • Tree Pose (Balance)
  • Pigeon Pose (Deep Stretch)

Day 4 & 5: Targeted Strength

Jump-Squats-Gif - MIT Recreation

Day 4: Lower Body

  • Squat Jumps
  • Reverse Lunges
  • Wall Sits
  • Calf Raises
Day 5: Upper Body

  • Modified Push-ups
  • Chair Tricep Dips
  • Plank Shoulder Taps
  • Superman Holds

Day 6: Cardio Blast

How to Do a Single-Leg Touch and Hop | PS Fitness

Final Push
Keep your heart rate up!
High Energy Circuit

  • Jump Squats
  • Lateral Shuffles
  • Tuck Jumps
  • Speed Skaters

Day 7: Full Rest

Recovery

Allow your muscles to repair. Optional: 20-minute light walk or meditation.

🗝️ Tips for Success

Form FirstQuality over quantity. Watch your posture to avoid injury.

HydrateDrink water before, during, and after every session.

ConsistencyShowing up is 80% of the battle. Keep moving!