Day 1-10: Building the Foundation
In the initial phase, you’ll focus on building good form, daily exercise habits, and getting comfortable with basic movements. No additional weights are required for these exercises.

1. Bodyweight Squats:

Targets: Quadriceps, hamstrings, glutes, balance, and mobility.
Stand with feet shoulder-width apart.
Bend your knees and push your hips back as you lower your body.
Keep your chest up and back straight.
Lower until your thighs are parallel to the ground.
Push through your heels to stand back up.
Repeat for three sets of 12 reps.

2. Pushups:

Targets: Chest, shoulders, triceps, and core.
Start in a plank position with hands shoulder-width apart.
Lower your body by bending your elbows.
Keep elbows close to your sides.
Lower until your chest is close to the ground.
Push back up to the starting position.
Repeat for three sets of 10 reps.

3. Planks:

Targets: Core strength and stability.
Start in a pushup position with weight on your forearms.
Maintain a straight line from head to heels.
Engage your core by squeezing your glutes and pulling your navel toward your spine.
Hold for 20 to 30 seconds, increasing time gradually.
Day 11-20: Stepping Up the Challenge
Now it’s time to introduce weights into your routine to increase the challenge.

1. Goblet Squats:

Targets: Leg strength and muscle.
Hold a dumbbell or kettlebell close to your chest.
Perform squats as described in bodyweight squats.
Choose a weight that’s challenging but manageable.
Repeat for three sets of 12 reps.

2. Dumbbell Rows:

Targets: Upper back and posture improvement.
Hold a dumbbell in each hand with palms facing your body.
Bend at your hips and knees, keeping your back flat.
Lower the dumbbells toward the ground.
Pull the dumbbells to your hips by squeezing your shoulder blades together.
Repeat for three sets of 10 reps per arm.

3. Side Planks:

Targets: Obliques and lateral core stability.
Lie on your side with your elbow beneath your shoulder.
Lift your hips off the ground to create a straight line from head to heels.
Hold for 20 to 30 seconds on each side.
Day 21-30: Increasing the Intensity
In the final phase, you’ll add compound movements and reduce rest times between sets for added cardio.

1. Dumbbell Lunges:

Targets: Lower body, balance, and coordination.
Hold a dumbbell in each hand by your sides.
Step forward with one leg and lower your body until both knees are at 90 degrees.
Push through your front heel to return to the starting position.
Repeat for three sets of 12 reps per leg.

2. Dumbbell Press:

Targets: Chest, shoulders, triceps, and upper body strength.
Lie on your back on a bench or the floor, holding a dumbbell in each hand above your chest.
Lower the dumbbells until your elbows are at a 90-degree angle.
Push the dumbbells back up to the starting position.
Repeat for three sets of 10 reps.

3. Bicycle Crunches:

Targets: Entire core and calorie burning.
Lie on your back with hands behind your head and knees bent.
Lift your head and shoulders off the ground.
Bring your left elbow toward your right knee while extending your left leg.
Alternate sides in a pedalling motion.
Repeat for three sets of 20 reps (10 per side).
Remember to maintain proper form throughout and gradually increase weights and reps as you progress. Combine this workout plan with a balanced diet for optimal results.