General Fitness

Choose the one that fits your time and experience.

Goal: light general fitness and mobility.

Day 1 - Light Full Body

Squat - 3×15

Row - 3×12

Knee Push-Ups - 3×12

Day 2 - 45 min walk

Day 3 - Mobility & Core

Plank - 3×30s

Stretching 20 min

Nutrition:

Balanced, no restrictions - just avoid overeating.

Strength 3× week + Cardio 2× week.

Strength (example)

Squat - 4×10

Push-Ups - 4×12

Seated Row - 4×12

Lateral Raises - 3×15

Cardio

30 min moderate run

20 min elliptical or light HIIT

Nutrition:

Maintenance calories + protein 1.6-1.8 g/kg.

Easy: 3 days - light full-body & mobility.

Hard: 4-5 days - structured strength + cardio split.

Warm-up: 5-10 min mobility or light cardio before sessions.

Progression: slowly increase load, track technique and consistency.

Notes:

Prioritize consistency over intensity for general fitness.

Include mobility work to reduce injury risk.

Adjust nutrition to goals - maintenance for health.