🏃‍♂️ WORKOUT (4–5 days a week)
⏱ Duration: 30–45 minutes
🎯 Goal: Strength, endurance, and fun
📅 Weekly Schedule
Monday – Full Body
10 push-ups
15 squats
20 crunches
30-second plank
➡️ Repeat 2–3 times
Tuesday – Cardio ❤️
Light jogging or brisk walking 20–30 min
Jumping rope or jumping jacks 5 min
Wednesday – Rest 😴
Light stretching 10 min
Thursday – Strength
10 lunges per leg
10 push-ups
20 mountain climbers
30-second plank
➡️ 2–3 laps
Friday – Sports/Fun ⚽
Football, basketball, cycling, swimming, dancing, etc.
(minimum 30 min)
Weekend
Saturday: light activity 🚶‍♂️
Sunday: complete rest 😌
🥗 NUTRITION (eat well, NOT too little)
🍳 Breakfast
Milk or yogurt
Bread or whole grain cereal
Fruit 🍎🍌
🍝 Lunch
Pasta or rice
Meat / fish / eggs / legumes
Vegetables 🥦🥕
🥪 Snack
Fruit
Yogurt
Bread with jam or honey
🍽 Dinner
Meat or fish or eggs
Vegetables
Bread or potatoes
🚫 Just avoid: too many soft drinks, junk food every day, too many sweets
💧 Drink lots of water!
😴 SLEEP (essential!)
For healthy growth 💙
🕘 Sleep 9–10 hours every night
📱 No phone calls 30–60 minutes before bed
🛏 Go to bed at approximately the same time
⚠️ IMPORTANT
No heavy weights
No extreme diets
If you feel pain → stop
Have fun, don't stress 😄
If you want 👉 I can:
adapt the program to your home or gym
do it to lose weight or build muscle
create a specific daily program
JUST CONTACT US!!!