Busy at work and hardly no time for exercise?

Do not worry, here is the plan. This is a one week combined strength training with aerobic conditioning, focusing on balanced physical development.

Goal: Balance strength training and cardiovascular fitness
Schedule: Monday to Saturday, 5 PM

Time: 5:00 PM – 6:00 PM
Warm-Up: 10 minutes on a treadmill at a light jog
Workout:

Bench Press: 4 sets of 8 reps
Dumbbell Shoulder Press: 3 sets of 10 reps
Bent-Over Rows: 4 sets of 8 reps
Bicep Curls: 3 sets of 12 reps
Tricep Dips: 3 sets of 12 reps Cool Down: 5-minute stretch focusing on upper body

Time: 5:00 PM – 6:00 PM
Warm-Up: 5 minutes of light stretching
Workout:

High-Intensity Interval Training (HIIT):
- 5 rounds of 3 minutes (30 seconds of high-intensity, 90 seconds of low-intensity)
Step Aerobics: 20 minutes of step routines
Cool Down: 10 minutes of yoga poses focusing on flexibility

Time: 5:00 PM – 6:00 PM
Warm-Up: 10 minutes on the elliptical
Workout:

Squats: 4 sets of 10 reps
Leg Press: 3 sets of 12 reps
Deadlifts: 4 sets of 8 reps
Leg Curls: 3 sets of 15 reps
Calf Raises: 3 sets of 20 reps Cool Down: 5-minute stretch focusing on lower body

Time: 5:00 PM – 6:00 PM
Warm-Up: 5 minutes of jump rope
Workout:

Zumba Class: 30 minutes
Core Workout:
- Plank: 3 sets of 1 minute
- Russian Twists: 3 sets of 20 reps
- Bicycle Crunches: 3 sets of 15 reps per side Cool Down: 10 minutes of stretching, focusing on the core and lower back

Time: 5:00 PM – 6:00 PM
Warm-Up: 10 minutes on the stationary bike
Workout:

Clean and Press: 4 sets of 8 reps
Pull-Ups: 3 sets of 10 reps
Lunges: 3 sets of 12 reps per leg
Kettlebell Swings: 4 sets of 15 reps
Push-Ups: 3 sets of 20 reps Cool Down: 5-minute stretch covering all major muscle groups