📅 7 Days Exercise at Room (No Equipment)

Day 1 - Upper Body / Sleeve & Shoulder Day

* Push-ups: 3 × 12

* Table / Chair Pushups (Incline Push-ups): 3 × 10

* Side Toggle Shoulder Tap (Shoulder Taps): 3 × 15 per side

* Plank (Plank): 3 × 30 seconds

Day 2 - Lower Body / Leg & Butt Day

* Squats (Squats): 3 × 15

* Lunges (Lunges): 3 × 12 per side

* Glute Bridge: 3 × 15

* Sit against the wall (Wall Sit): 3 × 30 seconds

Day 3 - Core & Abs / Day Belly & Core

* Crunches (Crunches): 3 × 15

* Leg Raises: 3 × 12

* Mountain Climbers: 3 × 20 seconds

* Plank Twist Waist (Plank with Hip Dips): 3 × 10 per side

Day 4 - Active Rest / Gently Moving Rest Day 🧘‍♂️

* 5-minute walk around the room

* 15 minutes of stretching

* 3 minutes of deep breathing training

Day 5 - Full Body Burn / Full Body Burn Day

* Jumping Slap (Jumping Jacks): 3 × 30 seconds

* Push-ups: 3 × 10

* Squat: 3 × 15

* Mountain Klember: 3 × 20 seconds

* Plank: 3 × 30 seconds

Day 6 - Glutes & Legs / Day Butt Bounce Leg Firm

* Butt bridge: 3 × 15

* Side Leg Raises: 3 × 12 per side

* Curtsy Lunges: 3 × 12 per side

* Sit against the wall: 3 × 40 seconds

Day 7 - Core Challenge / Belly Challenge Day

* Bicycle Crunches: 3 × 15 per side

* Flutter Kicks (Flutter Kicks): 3 × 20 seconds

* Plank: 3 × 40 seconds

* Side Plank: 2 × 20 seconds per side

💡 Tip: Warm-up 3-5 minutes before the start, and cooldown after every finish, to prevent injuries.

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