Eat something small first (banana, yogurt, protein shake)
🟢 SUNDAY – FULL BODY + ABS
Total time: ~45 minutes
Equipment: Dumbbells + mat
1️⃣ Warm-Up / Stretch
MadFit – Full Body Warm Up
▶️ https://www.youtube.com/watch?v=Y2eOW7XYWxc
⏱ 5 min | 🏋️ No equipment
2️⃣ Full Body Strength
MadFit – Full Body Dumbbell (No Jumps)
▶️ https://www.youtube.com/watch?v=U0bhE67HuDY
⏱ 30 min | 🏋️ Dumbbells
3️⃣ Abs / Core
Lilly Sabri – Deep Core (No Jump)
▶️ https://www.youtube.com/watch?v=c6UIN0uDOgU
⏱ 10 min | 🏋️ Mat
🟢 MONDAY – STRETCH + WALK
Total time: 20–30 minutes
Equipment: None
Stretch / Mobility
Yoga With Adriene – Full Body Stretch
▶️ https://www.youtube.com/watch?v=v7AYKMP6rOE
⏱ 10 min | 🏋️ No equipment
🚶♀️ Walk: 10–20 min (easy pace)
🟢 TUESDAY – BAND FULL BODY (OR REST)
Total time: ~30 minutes
Equipment: Resistance band
Full Body (Low Impact)
HASfit – Resistance Band Full Body
▶️ https://www.youtube.com/watch?v=Yt0eD8gZz1E
⏱ 30 min | 🏋️ Resistance band
(If knee feels off → rest day)
🟢 WEDNESDAY – PILATES / CORE (OPTIONAL)
Total time: ~20 minutes
Equipment: Mat
Move With Nicole – Pilates Abs
▶️ https://www.youtube.com/watch?v=1f8yoFFdkcY
⏱ 20 min | 🏋️ Mat
🟢 THURSDAY – FULL BODY + ABS
Total time: ~45 minutes
Equipment: Dumbbells + mat
1️⃣ Warm-Up
MadFit – Full Body Warm Up
▶️ https://www.youtube.com/watch?v=Y2eOW7XYWxc
⏱ 5 min | 🏋️ No equipment
2️⃣ Full Body Strength
MadFit – Full Body Dumbbell (No Jumps)
▶️ https://www.youtube.com/watch?v=U0bhE67HuDY
⏱ 30 min | 🏋️ Dumbbells
3️⃣ Abs
MadFit – Standing Abs (Knee Friendly)
▶️ https://www.youtube.com/watch?v=MyKwYKjnu78
⏱ 10 min | 🏋️ No equipment
🟢 FRIDAY – STRETCH ONLY
Total time: 10–15 minutes
Equipment: None
Yoga With Adriene – Gentle Stretch / Recovery
▶️ https://www.youtube.com/watch?v=v7AYKMP6rOE
⏱ 10–15 min | 🏋️ No equipment
🟢 SATURDAY – PILATES / CORE (OPTIONAL)
Total time: ~20 minutes
Equipment: Mat
Move With Nicole – Pilates Abs
▶️ https://www.youtube.com/watch?v=1f8yoFFdkcY
⏱ 20 min | 🏋️ Mat
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