Today's Workout
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Duration: 30-40 minutes
Daily Motivation
"Fitness is not about being better than someone else. It's about being better than you used to be."
You're stronger than you think!
Recent Achievements
Consistency Streak
Calculating your streak...
Monday - Full Body Tone
30-40 minWarm-up & Cardio
Exercises: 5-min brisk walk, Jumping jacks, High knees
Sets: 1 set | Duration: 10 minutes
Intensity: Light | Rest: Minimal
Upper Body Tone
Exercises: Wall push-ups, Arm circles, Light dumbbell curls
Sets: 2 sets | Reps: 10-12 reps
Intensity: Light | Rest: 30-45 seconds
Lower Body Tone
Exercises: Bodyweight squats, Glute bridges, Calf raises
Sets: 2 sets | Reps: 12-15 reps
Intensity: Light | Rest: 30-45 seconds
Cool Down & Stretch
Exercises: Full body stretching, Deep breathing
Duration: 5 minutes
Intensity: Very Light
Tuesday - Core & Flexibility
30-40 minWarm-up
Exercises: Light jog in place, Side bends, Torso twists
Sets: 1 set | Duration: 5 minutes
Intensity: Light | Rest: Minimal
Core Strengthening
Exercises: Modified crunches, Leg raises, Plank (knees down)
Sets: 2 sets | Reps: 10-12 reps or 20-30 sec holds
Intensity: Light | Rest: 30-45 seconds
Flexibility Focus
Exercises: Hamstring stretches, Quad stretches, Side stretches
Sets: 2 sets | Hold: 20-30 seconds each
Intensity: Light | Rest: Minimal
Cool Down
Exercises: Full body stretching, Deep breathing
Duration: 5 minutes
Intensity: Very Light
Wednesday - Cardio & Leg Tone
30-40 minWarm-up
Exercises: 5-min brisk walk, Ankle circles, Hip circles
Sets: 1 set | Duration: 5 minutes
Intensity: Light | Rest: Minimal
Light Cardio
Exercises: Brisk walking, Light jogging, Step touches
Duration: 15 minutes
Intensity: Light | Rest: As needed
Leg Toning
Exercises: Bodyweight squats, Lunges, Calf raises
Sets: 2 sets | Reps: 12-15 reps
Intensity: Light | Rest: 30-45 seconds
Cool Down
Exercises: Leg stretches, Deep breathing
Duration: 5 minutes
Intensity: Very Light
Thursday - Upper Body & Posture
30-40 minWarm-up
Exercises: Arm circles, Shoulder rolls, Neck stretches
Sets: 1 set | Duration: 5 minutes
Intensity: Light | Rest: Minimal
Upper Body Tone
Exercises: Wall push-ups, Light dumbbell rows, Arm raises
Sets: 2 sets | Reps: 10-12 reps
Intensity: Light | Rest: 30-45 seconds
Posture Improvement
Exercises: Shoulder blade squeezes, Chin tucks, Chest stretches
Sets: 2 sets | Reps: 12-15 reps
Intensity: Light | Rest: 30-45 seconds
Cool Down
Exercises: Upper body stretching, Deep breathing
Duration: 5 minutes
Intensity: Very Light
Friday - Full Body Flow
30-40 minWarm-up
Exercises: Full body dynamic stretches
Sets: 1 set | Duration: 5 minutes
Intensity: Light | Rest: Minimal
Full Body Circuit
Exercises: Squat to overhead press, Lunge with twist, Plank with knee tucks
Sets: 2 circuits | Reps: 10-12 reps each
Intensity: Light | Rest: 60 seconds between circuits
Balance & Coordination
Exercises: Single leg stands, Heel-to-toe walk, Side steps
Sets: 2 sets | Duration: 30 seconds each
Intensity: Light | Rest: 30 seconds
Cool Down
Exercises: Full body stretching, Deep breathing
Duration: 5 minutes
Intensity: Very Light
Saturday - Active Recovery
30-40 minLight Movement
Exercises: Gentle walking, Light stretching
Duration: 15-20 minutes
Intensity: Very Light | Rest: As needed
Flexibility Focus
Exercises: Full body stretching, Yoga poses
Duration: 10-15 minutes
Intensity: Very Light | Rest: Minimal
Breathing & Relaxation
Exercises: Deep breathing, Meditation
Duration: 5-10 minutes
Intensity: Very Light
Sunday - Complete Rest Day
0 minActive Recovery (Optional)
Activities: Light walking, Gentle stretching
Duration: 15-20 minutes if desired
Mental Preparation
Activities: Plan your week, Review goals
Duration: 10-15 minutes
Nutrition Focus
Activities: Healthy meal planning, Hydration
Duration: 30-45 minutes
Daily Schedule
Follow this daily routine to maintain consistency:
Light Workout
30-40 minutes of gentle exercise
Study Time
Focused learning session
Light Activity
Walking or stretching
Rest Day
Recovery and light activity
Note: Listen to your body and adjust intensity as needed. Consistency is more important than intensity.
Healthy Habits
Stay Consistent With Your Routine
Regular light exercise is better than occasional intense workouts.
Listen to Your Body
Rest when needed and don't push through pain.
Stay Hydrated
Drink plenty of water throughout the day.
Focus on Form
Proper technique is more important than number of repetitions.
Celebrate Small Wins
Acknowledge your progress, no matter how small.
Progress History
This Week
Workouts Completed: 0/6
Avg Duration: 0 minutes
This Month
Workouts Completed: 0/24
Total Minutes: 0 minutes
App Settings
Notification Settings
Workout Intensity
Data Management
Workout Instructions
- Always warm up for 5 minutes before starting exercises
- Focus on full body workouts with light intensity
- Monday - Full Body, Tuesday - Core & Flexibility, Wednesday - Cardio & Legs
- Thursday - Upper Body & Posture, Friday - Full Body Flow, Saturday - Active Recovery
- Sunday - Complete rest day
- Stay consistent and listen to your body