Weekly fitness plan

60,000

steps every week, 10,000 a day.

The week at a glance

Four commitments, plus one day to recover.

3

🏋️ Gym sessions

Every week

3

❤️ Cardio sessions

30–45 minutes each

3

🧘 Yoga sessions

20–30 minutes each

1

😴 Recovery day

Rest and reset

❤️ Cardio

3 sessions · 30–45 min each

Pick any of these for each session.

  • 🏸 Badminton / active sports
  • 🚶 Brisk walking
  • 🏃 Jogging / running
  • 🚴 Cycling
  • 🏊 Swimming
  • 🪢 Jump rope
  • 🚣 Rowing
  • 🏃 Treadmill
  • 🚲 Stationary bike
  • 🥊 Boxing
  • 💃 Dancing
  • 🎤 Singing

🧘 Yoga

3 sessions · 20–30 min each

Build each session from these practices.

  • 🌬️ Pranayama
  • 🧘 Surya Namaskar
  • 🌳 Vrikshasana (Tree Pose)
  • 🐍 Bhujangasana (Cobra Pose)
  • 🐕 Adho Mukha Svanasana (Downward Dog)
  • 🪑 Utkatasana (Chair Pose)
  • 🦅 Garudasana (Eagle Pose)
  • 🦋 Baddha Konasana (Butterfly Pose)
  • 🧘 Setu Bandhasana (Bridge Pose)
  • 🧘 Shavasana (Corpse Pose)

Every day

The basics that make the rest work.