Warm-up (5-10 minutes) – brisk walking on a treadmill or stationary bike. Squats – 4 sets x 12-15 reps. Lunges – 4 sets x 12-15 reps on each leg. Hip Thrusts – 3 sets x 12-15 reps. Step-ups – 3 sets x 12 reps on each leg. Lower abs – 3 sets x 15-20 reps. Stretching (5-10 minutes) for flexibility.
Warm-up (5-10 minutes) – Jump rope or easy treadmill running. Barbell Bench Press – 4 sets x 6-8 reps. Incline Dumbbell Press – 4 sets x 8-10 reps. Chest Dips – 3 sets x 8-10 reps. Tricep Pushdowns – 4 sets x 10-12 reps. Close-grip Bench Press – 3 sets x 8-10 reps. Weighted Sit-ups – 3 sets x 15-20 reps.
