🏋️ Day 1: Chest & Core Workout
🔹 Warm-Up (5-10 minutes)
5 minutes of light cardio (treadmill or stationary bike)
Arm circles, chest opener stretches, torso twists.
🔹 Chest Workout (3 sets of 10-12 reps each)
| Exercise | Notes | Video Demo Link |
|---|---|---|
| Flat Bench Press | Use a barbell or dumbbells. Start light and focus on controlling the movement. | Dumbbell Bench Press |
| Incline Bench Press | Incline bench to 30-45 degrees to hit upper chest. | Incline Dumbbell Press |
| Chest Fly | Lighter weight for a good chest stretch. | Chest Fly Guide |
| Push-Ups | Bodyweight finisher—modify on knees if needed. | Push-Up Tutorial |
🔹 Core Workout (3 rounds)
| Exercise | Hold/Time | Video Demo Link |
|---|---|---|
| Plank | 20-30 seconds | Plank Guide |
| Bicycle Crunch | 15 reps/side | Bicycle Crunches |
| Leg Raises | 10-15 reps | Leg Raise Tutorial |
⏳ Expected Time to Finish
Warm-Up: 10 minutes
Chest Workout: 30 minutes
Core Workout: 10 minutes
Cool Down & Stretching: 10 minutes
✅ Total: ~1 hour
💡 Tips for Day 1 Chest & Core
Focus on form: Lower the weight if needed!
Controlled breathing: Exhale during the push or contraction.
Rest: Take 60-90 seconds rest between sets.
Hydrate & take it easy!
Would you like me to prepare a similar focused workout plan for Wednesday? Let me know how you feel after today’s workout! 🚀🔥