🏋️‍♂️ Adult Fitness Training Plan (3–4 days/week)

🔹 Warm-up (5–10 minutes)

Light jogging or marching in place

Arm circles, leg swings

Dynamic stretches (hip openers, torso twists)

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🔹 Full-Body Strength & Fitness

Day A – Strength & Core

1. Squats – 3×12

2. Push-ups (or incline push-ups) – 3×10–12

3. Dumbbell or water-bottle Rows – 3×12 each side

4. Glute bridges – 3×15

5. Plank hold – 3×30–45 sec

Day B – Cardio & Endurance

1. Jumping jacks – 3×40 sec

2. Mountain climbers – 3×30 sec

3. Step-ups (on a chair/bench) – 3×12 each leg

4. Shadow boxing or fast punches – 3×45 sec

5. Side plank – 3×20 sec each side

Alternate Day A and Day B (3–4 sessions per week).

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🔹 Cool Down (5 minutes)

Light stretching: hamstrings, quads, chest, shoulders

Deep breathing for recovery

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📌 Tips

Start light, increase intensity gradually.

Stay consistent (3–4 days weekly).

Hydrate well & eat protein-rich meals.

Rest at least 1 day between hard sessions.