WEEKLY WORKOUTS & CONDITIONING January 2025

Equipment Needed:

• A range of dumbbells (light, medium, heavy)

• Yoga or exercise mat

• Timer (for timed exercises and rest)

20-Day Workout Plan:

Workout Structure:

• Workout Days: 15 (Days 1-5, 7-11, 13-17, 19)

• Rest Days: 5 (Days 6, 12, 18, 20) + Active Recovery (Day 14)

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Daily Breakdown:

Day 1: Upper Body Strength (Dumbbells)

• Dumbbell Bench Press: 3 sets of 10 reps

• Dumbbell Rows: 3 sets of 10 reps per side

• Dumbbell Lateral Raises: 3 sets of 10 reps

• Dumbbell Curls: 3 sets of 10 reps

Day 2: Lower Body Strength (Bodyweight)

• Squats: 3 sets of 15 reps

• Lunges: 3 sets of 12 reps per leg

• Calf Raises: 3 sets of 20 reps

• Glute Bridges: 3 sets of 15 reps

Day 3: Core Focus (Mix)

• Planks: 3 sets of 30 seconds

• Russian Twists (with lightweight or no weight): 3 sets of 15 reps each side

• Leg Raises: 3 sets of 10 reps

• Bicycle Crunches: 3 sets of 15 reps each side

Day 4: Cardio & Agility (Bodyweight)

• High Knees: 3 sets of 30 seconds

• Burpees: 3 sets of 10 reps

• Jumping Jacks: 3 sets of 25 reps

• Mountain Climbers: 3 sets of 30 seconds

Day 5: Full Body Circuit (Mix)

• Push-Ups: 3 sets of 12 reps

• Dumbbell Deadlifts: 3 sets of 12 reps

• Bodyweight Lunges with Twist: 3 sets of 10 reps per leg

• Dumbbell Shoulder Press: 3 sets of 10 reps

Day 6: Rest Day

Repeat Days 1-5 for Days 7-11

Day 12: Rest Day

Repeat Days 1-5 for Days 13-17

Day 18: Rest Day

Day 19: Active Recovery

• Light Jogging or Walking: 30 minutes

• Stretching or Gentle Yoga: 15 minutes

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Day 20: Rest Day

Key Components:

• Warm-Up: Each session should start with a 5-minute warm-up, such as light jogging or dynamic stretches.

• Cool Down: End each session with 5-10 minutes of stretching, focusing on the muscles worked that day.

• Progression: Increase the intensity by adding more reps, more sets, or more weight as the days progress, based on the individual’s capability.

• Hydration and Nutrition: Encourage proper hydration and nutrition to fuel the workouts and aid recovery.

This plan is designed to improve strength, endurance, and flexibility, promoting a balanced fitness regimen that can be tailored to any individual's capabilities and goals.