half fractal
Day 1: Full Body
Bodyweight Squats: 3 sets x 15-20 reps
Push-Ups: 3 sets x 10-15 reps
Plank: 3 sets, hold for 30-60 seconds
Lunges: 3 sets x 12 reps per leg
Day 2: Cardio and Core
Jumping Jacks: 3 sets x 1 minute
High Knees: 3 sets x 1 minute
Mountain Climbers: 3 sets x 1 minute
Bicycle Crunches: 3 sets x 15-20 reps per side
Day 3: Rest or Active Recovery (Light Cardio or Stretching)
Day 4: Upper Body
Tricep Dips (using a sturdy chair or bench): 3 sets x 12-15 reps
Pull-Ups (or Inverted Rows if you can't do pull-ups): 3 sets x 8-12 reps
Push-Ups: 3 sets x 10-15 reps
Plank: 3 sets, hold for 30-60 seconds
Day 5: Cardio and Legs
Burpees: 3 sets x 10-15 reps
Jump Lunges: 3 sets x 12 reps per leg
High Knees: 3 sets x 1 minute
Wall Sit: 3 sets, hold for 30-60 seconds
Day 6: Core and Flexibility
Russian Twists: 3 sets x 20 reps
Leg Raises: 3 sets x 15-20 reps
Downward Dog to Cobra Stretch: 3 sets x 10 reps
Seated Forward Bend: 3 sets, hold for 30 seconds
Day 7: Rest or Active Recovery (Light Cardio or Stretching)
uneven kraken
sharp halo