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WEEKLY PLAN
Here’s a balancedweekly schedule based
onRaifanna and Yazid’s advice, combining
cardio and strength in amanageableway:
)
MONDAY
Full-body strength exercises like
squats, push-ups and lunges. Start
with what you can manage and
focus on good form.
)
TUESDAY
Moderate cardio such as a brisk
45-minute walk or light jog to
support cardiovascular health.
)
WEDNESDAY
Rest day or gentle stretching and
yoga to aid recovery.
)
THURSDAY
Lower-body strength work like
step-ups, glute bridges and similar
movements that help bone health
and posture.
)
FRIDAY
More intense cardio session like
cycling, dancing or intervals
depending on your fitness level.
)
SATURDAY
Upper-body strength training
including rows, presses and core
exercises, adjusted to your ability.
)
SUNDAY
Longer walk or another light
activity for 60 to 90 minutes to
keep moving consistently.
BOTTOM LINE
No matter your fitness level or schedule, mixing cardio and strength training will help
you build a healthier, stronger body. Combining strength and cardio supports your
heart, muscles, and bones, while paying attention to nutrition and rest completes
the picture.
Themost important thing? Just start–and stick to it. A little consistency goes a longway.
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