Steps: 10–15k/day Total: ~8–10 hrs/week

Mon – Lower Lift + Mobility

• Squat 4×5, RDL 3×6, Lunges 3×10/leg, Core circuit
• 10–13k steps

Tue – Zone 2 Cardio (Elliptical / Incline Walk)

• 60 min @ HR 120–150 bpm
• 12–15k steps

Wed – Sprints + Plyos

• 6×100m sprints, 3×10 box or broad jumps, med ball throws
• 11–13k steps

Thu – Upper Lift

• Bench 4×5, Pull-ups 4×8, OHP 3×8, Rows 3×10, stretch
• 10–12k steps

Fri – Steady Cardio

• 45–60 min elliptical / incline walk (HR 125–145 bpm)
• 12–15k steps

Sat – Strength + Core + Conditioning Circuit (Mat + Weight)

• 4–5 rounds: goblet squat, push-up/row, RDL, abs, swings, high knees
• Core finisher + 30–40 min incline walk
• 13–15k steps