Trojan Festive Flex - 30 days to a stronger, healthier you

TROJAN FESTIVE FLEX: 30 DAYS TO A STRONGER, HEALTHIER YOU WITH YOUR FITNESS JOURNEY START SMALL, BUILD STRENGTH AND DISCOVER 1 30-DAY BEGINNER WORKOUT PROGRAMME FOUNDATION PHASE (WEEKS 1-2) WEEKLY BREAKDOWN: DAY 01: FULL-BODY BASICS -Bodyweight Squats (3 sets x 10 reps) -Push-Ups on Knees (3 sets x 8 reps) -Crunches with Anti-Burst Ball (3 sets x 12 reps) DAY 02: LIGHT CARDIO & CORE -Jump Rope Skipping (or Marching in Place) (3 sets x 30 seconds) -Seated Twists with Medicine Ball (3 sets x 10 reps per side) -Knee Raises on Yoga Mat (3 sets x 12 reps) DAY 03: ACTIVE RECOVERY Recommendation: Gentle stretching or a light walk to keep the body moving. DAY 04: UPPER BODY BASICS -Resistance Band Bicep Curls (3 sets x 10 reps) -Shoulder Press with Dumbbells (3 sets x 8 reps) -Plank Hold (3 sets, hold for 15 seconds) DAY 05: LOWER BODY BASICS -Bodyweight Lunges (3 sets x 8 reps per leg) -Side Steps with Resistance Band (3 sets x 12 steps each way) -Calf Raises (3 sets x 15 reps) DAY 06: GENTLE CARDIO Recommendation: Go for a 15-20 minute walk or light jog. DAY 07: REST DAY Purpose: Allows the body to rest and recover.