20-minute shadowboxing or jump rope

15 pushups + 20 squats + 30s plank

Stretch & hydrate

25-minute HIIT or circuit workout

1-minute mountain climbers × 3 rounds

Protein-rich meal post-workout

10-minute core circuit (planks, crunches, V-ups)

Full body stretch or yoga session

Breathe & reflect: 5-minute calm session

3 rounds: burpees, jump squats, lunges

20-minute heavy bag or bodyweight strikes

Drink 2+ liters of water today

30-minute jog, cycle, or stair climb

Tabata: 4 min high knees + squats

Cool down & foam roll

Walk, light yoga, or shadowboxing (15-20 mins)

Meal prep or plan meals for next week

Early bedtime or digital detox

100 reps challenge (e.g., 10x10 bodyweight moves)

10-minute shadowboxing freestyle

Take progress photo or journal reflection