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SayPro 5-Day Fitness Program Overview

Target Audience: Beginners to intermediate fitness enthusiasts
Goals: Improve strength, cardiovascular health, mobility, and recovery
Duration: 5 days/week (45–60 minutes per session)
Equipment Needed: Mat, resistance bands, dumbbells (optional), water bottle, towel
Structure per Session:

1. Warm-Up (5–10 min)
2. Main Workout (30–40 min)
3. Cool-Down + Flexibility (10–15 min)

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Weekly Schedule

Day	Focus Area	Type of Training
Day 1	Full-Body Strength	Bodyweight + Resistance Training
Day 2	Cardio & Core	HIIT + Core
Day 3	Lower Body Strength & Stretch	Resistance + Flexibility Recovery
Day 4	Upper Body + Functional Fitness	Strength + Bodyweight Movement
Day 5	Active Recovery & Mobility	Yoga, Stretch, Breathwork

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Detailed Daily Breakdown

Day 1: Full-Body Strength (Bodyweight + Resistance)

Warm-Up:

• Arm circles, leg swings, dynamic squats, high knees (5–7 mins)

Workout (3 Rounds):

• Squats (bodyweight or with dumbbells) – 15 reps
• Push-ups – 12 reps
• Resistance band rows – 15 reps
• Glute bridges – 15 reps
• Plank to shoulder taps – 30 secs

Cool-Down:

• Forward fold, quad stretch, shoulder stretch (10 mins)

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Day 2: Cardio + Core (HIIT Style)

Warm-Up:

• Jumping jacks, toe touches, butt kicks (5 mins)

Workout (4 Rounds, 30s on/15s rest):

• High knees
• Jump squats
• Mountain climbers
• Russian twists
• Burpees (modifications available)
• Plank hold

Core Finisher:

• Bicycle crunches – 20 reps
• Leg raises – 15 reps
• Plank – 1 min

Cool-Down:

• Cobra stretch, cat-cow, spinal twists (10 mins)

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Day 3: Lower Body + Flexibility Focus

Warm-Up:

• Bodyweight lunges, ankle rolls, hip circles (5 mins)

Workout:

• Step-ups (with or without weights) – 12 reps/leg
• Deadlifts (resistance bands or weights) – 15 reps
• Lateral lunges – 10 reps/side
• Calf raises – 20 reps
• Wall sits – 45 secs

Stretch & Mobility (15 mins):

• Hamstring stretch, pigeon pose, butterfly stretch, hip openers

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Day 4: Upper Body Strength + Functional Fitness

Warm-Up:

• Shoulder rolls, wrist stretches, arm swings (5–7 mins)

Workout (3 Circuits):

• Circuit 1:
  • Push-ups – 15 reps
  • Dumbbell shoulder press – 12 reps
  • Resistance band pull-aparts – 15 reps
• Circuit 2:
  • Plank rows – 10 reps/side
  • Triceps dips – 12 reps
  • Jumping jacks – 1 min
• Circuit 3:
  • Bear crawl – 20 meters
  • Side planks – 30 sec/side
  • Squat to press – 15 reps

Cool-Down:

• Child’s pose, chest opener, neck rolls

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Day 5: Active Recovery + Mobility

Warm-Up:

• Breathwork, light marching in place, joint mobility (5 mins)

Routine:

• 25-minute yoga flow (sun salutations, warrior poses, balance postures)
• 15-minute guided stretch focusing on hips, hamstrings, shoulders

Cool-Down:

• Box breathing, supine twist, shavasana (10 mins)

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Trainer Collaboration Plan

• Weekly Check-ins: Trainers provide feedback on performance, modifications, and progression
• Custom Modifications: For injuries, low-impact alternatives are given
• Progress Tracking: Weekly assessment using metrics (reps, rest time, flexibility, etc.)
• Community Support: Access to online group chats or forums led by trainers

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Program Benefits

• Boosts cardiovascular endurance and muscular strength
• Enhances flexibility, mobility, and recovery
• Prevents injury with structured cool-down and stretching
• Builds consistency with a clear 5-day plan
• Adaptable for all levels through modifications

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