Month 2: Strength & Cardio Basics

Goal: Improve cardiovascular health & introduce basic strength training

• Workout Frequency: 4-5 days/week

• Focus:

  • 2-3 strength sessions (dumbbells or resistance bands)

  • 2 cardio sessions (bike, jog, HIIT)

  • Flexibility 3x/week

Example Week:

• Mon: Upper Body (Push-ups, Rows)

• Tue: 30 min Cardio

• Wed: Lower Body (Weighted Squats, Deadlifts)

• Thu: Rest + Stretch

• Fri: HIIT (20-30 min)

• Sat: Yoga or Mobility

• Sun: Rest