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Gym training content Table Item 图片和文件 Done Number note Pull-Ups pexels-yaroslav-shuraev-8692269.jpg 10-15 Used resistance band Leg Calf Raises pexels-ketut-subiyanto-4853035.jpg 10-12 Balance improving Push-Ups pexels-karlsolano-2780762.jpg 15 Core engaged Table Day Workout Focus Plan Description Duration Completed ✅ Notes Monday 🦵 Leg Day + Core Squats, Lunges, One-leg Calf Raises + Plank 45 min ✅ Gam burning! 🧨 Tuesday 🏃‍♀️ Light Running 3km easy pace jog + 5 min walking cooldown 35 min ❌ Good for heart & legs 💓 Wednesday 🔥 Core Strength Crunches, Leg Raises, Bicycle, Side Plank 30 min ✅ Abs sore = success 😅 Thursday 🧘‍♀️ Stretch & Recovery Yoga + Deep Hamstring/Calf Stretching 30 min ❌ Much needed recovery 💆‍♀️ Friday 🏃‍♀️ Running Intervals 5×1min fast run + 1min rest, Warm-up + Cooldown 40 min ✅ Sweaty and proud 💦 Saturday 🦵 Glutes & Calves Hip Bridges, Step-ups, Donkey Kicks, Calf Raises 40 min ✅ Glutes activated 🍑 Sunday 💤 Active Rest or Walk Light walk or full rest + foam rolling 20–30 min ❌ Nice and easy 🍃 Table 🧱 Core Type 父项 子项 Suggested Frequency 🔥 Static Core 2–3× per week 🌀 Dynamic Core 2–3× per week 🎯 Stability Focus 1× per week 🎮 Fun Challenge 1× per week 🌿 Core Recovery Optional Hold-based moves to build endurance and control. 1× per week Plank (front/side) 1× per week Hollow hold 1× per week Bird-dog Optional Bicycle crunch 2–3× per week Russian twist 1× per week Improve core balance and coordination. 1× per week Single-leg plan 2–3× per week Dead bug Optional Add a twist or game element to keep things exciting. 1× per week Plank reach & tap 1× per week Core tabata (20s on / 10s rest × 8) 1× per week Stretch and reset sore abs and back. 2–3× per week Cat-Cow 1× per week Cobra pose 1× per week Supine twist 1× per week Glute bridge hold 1× per week Leg raises 1× per week Standing knee lifts 2–3× per week Roll-up game 2–3× per week Child’s pose 1× per week My sport Table Item Image Done Progress Running pexels-samsilitongajr-694587.jpg 90% Gam pexels-pixabay-39671.jpg 78% Core pexels-chevanon-317157.jpg 80% Table Run Type Description Suggested Frequency Done 🏃 Easy Run Light jog at a conversational pace. Focus on relaxing and steady breathing. 2–3× per week ⚡️ Interval Run Alternate between short runs and walk breaks. E.g., 5× (1 min run + 1 min walk). 1× per week 🔥 Tempo Run Start easy, run at a harder pace in the middle (challenge zone), then cool down. 1× per week 📈 Long Run Go at a slow pace but extend the distance gradually. Great for endurance. 1× per week 🌿 Active Recovery 30–45 min brisk walk or light jog. Helps muscles recover without full rest. 1× per week 🧘 Stretch + Core Add planks, leg raises, stretches for calves/hamstrings/hips. 2–3× per week 🍑 Gam Focus One-leg calf raises, lunges, step-ups, glute bridges. Optional