Designed using National Strength and Conditioning Association (NSCA) guidelines for metabolic conditioning and muscle maintenance.

Workout A — Lower Body + Cardio

• Reverse lunges — 3×12

• Glute bridges — 3×20

• Bodyweight squats — 3×20

• Calf raises — 3×25

• Finisher: 30-sec fast steps × 5 rounds

Workout B — Upper Body + Core

• Pushups — 4×AMRAP

• Pike pushups — 3×10

• Chair dips — 3×12

• Plank — 3×45 sec

Workout C — Full Body Conditioning

4 rounds:

• Squat — 20

• Pushups — 15

• Step-ups — 20/leg

• Plank — 30–45 sec

• Rest — 90 sec

Weekly Layout

Mon: A
Tue: B
Thu: C
Sat: A or steps challenge