Your Simple Strength & Toning Plan
Fast, effective routines you can do at home—no gym required.
What This Plan Helps You Achieve
Toned Muscles
Simple movements to build firmness without heavy lifting.
Better Posture
Correct muscle imbalance and straighten your back.
Daily Energy Boost
Improve circulation and reduce fatigue naturally.
3-Day Weekly Strength Routine
DAY 1 – Upper Body
- Push-ups – 3×12
- Tricep dips – 3×12
- Shoulder raises – 3×15
- Plank – 3×30 sec
DAY 2 – Lower Body
- Squats – 3×15
- Lunges – 3×12 per leg
- Glute bridge – 3×20
- Wall sit – 2×45 sec
DAY 3 – Full Body
- Burpees – 3×10
- Mountain climbers – 3×20
- Reverse crunch – 3×15
- Plank-to-push-up – 3×10
Daily Mobility & Stretching
Morning Stretch (5 minutes)
- Neck circles – 30 sec
- Chest opener stretch – 45 sec
- Spinal twist – 1 min
- Hip flexor stretch – 1 min
Evening Recovery (5 minutes)
- Hamstring stretch – 1 min
- Cobra pose – 1 min
- Child's pose – 2 min
- Ankle mobility – 1 min
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