Strength Training Workout Plan (Upper Body, Lower Body, Core)

Warm-up: Start with 5-10 minutes of light cardio (jumping jacks, arm circles, leg swings) to activate muscles

Upper Body Strength (5 exercises | 12 reps each | 3 sets total | 60 sec rest between sets)

1. Standard Push-Ups: Hold a straight line from head to heels, lower chest to the floor, push back up. Modify on knees if needed.
2. Dumbbell Shoulder Press: Stand with feet shoulder-width, hold dumbbells at shoulders, press upward (no locked elbows), then lower slowly.
3. Bent-Over Dumbbell Rows: Hinge at hips (back flat), pull one dumbbell toward your ribcage, squeeze your back, then lower. Complete 12 total reps (6 per arm).
4. Tricep Dips: Use a sturdy chair/bench, grip the edge, slide hips forward, lower by bending elbows, then push back up.
5. Dumbbell Bicep Curls: Hold dumbbells at sides (palms forward), curl upward to shoulders, then lower slowly.

Lower Body Strength (5 exercises | 12 reps each | 3 sets total | 60 sec rest between sets)

1. Bodyweight Squats: Feet shoulder-width, lower hips like sitting in a chair (chest up), push through heels to stand.
2. Reverse Lunges: Step back with one leg, lower until knees form 90° angles, push back to standing. Complete 12 total reps (6 per leg).
3. Glute Bridges: Lie on back, knees bent, lift hips to form a straight line, squeeze glutes at the top, then lower.
4. Step-Ups: Use a low bench/step, step one foot up, push through the heel to lift your body, then lower. Complete 12 total reps (6 per leg).
5. Calf Raises: Stand on a low step (hold for balance), rise onto toes, then lower heels below the step level.

Core Strength (5 exercises | 12 reps each | 3 sets total | 45 sec rest between sets)

1. Crunches: Lie on back, knees bent, lift upper back toward pelvis, avoid pulling your neck, then lower.
2. Russian Twists: Sit on the floor, lean back slightly, feet off ground. Twist torso side-to-side (hold a weight if possible), complete 12 total reps (6 per side).
3. Mountain Climbers: Start in high plank, bring one knee to your chest, switch quickly. Complete 12 total reps (6 per leg).
4. Lying Leg Raises: Lie on back, legs straight, lift until perpendicular to floor, keep lower back pressed down, then lower.
5. Bird-Dogs: On hands/knees, extend one arm forward + opposite leg back, keep core tight, switch sides. Complete 12 total reps (6 per side).

Post-workout: Cool down with 5 minutes of gentle stretches (hamstrings, chest, shoulders, core) and deep breathing. Adjust weights/resistance to keep the last 2 reps of each set challenging but manageable.

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