5-step weekly workout schedule for women aged 18 to 35, including specific exercises and rep counts:

Step 1: Monday - Cardiovascular Exercise

• Warm up for 5-10 minutes with light jogging or jumping jacks.
• Perform 30 minutes of moderate to high-intensity cardio exercises such as running, cycling, or aerobic dance.
• Cool down with 5 minutes of stretching exercises targeting major muscle groups.

Step 2: Tuesday - Upper Body Strength Training

• Warm up for 5-10 minutes with arm circles and shoulder rotations.
• Perform 3 sets of 10-12 repetitions of the following exercises:
  • Push-ups: 10-12 reps
  • Dumbbell bicep curls: 10-12 reps per arm
  • Tricep dips: 10-12 reps
  • Shoulder presses: 10-12 reps
  • Bent-over rows: 10-12 reps
• Cool down with 5 minutes of stretching exercises for the upper body.

Step 3: Wednesday - Active Rest or Yoga

• Engage in active rest activities such as walking, swimming, or gentle stretching.
• Alternatively, you can participate in a yoga class or follow a yoga video at home for flexibility, relaxation, and stress relief.

Step 4: Thursday - Lower Body Strength Training

• Warm up for 5-10 minutes with leg swings, lunges, and squats.
• Perform 3 sets of 10-12 repetitions of the following exercises:
  • Squats: 10-12 reps
  • Lunges: 10-12 reps per leg
  • Deadlifts: 10-12 reps
  • Glute bridges: 10-12 reps
  • Calf raises: 10-12 reps
• Cool down with 5 minutes of stretching exercises for the lower body.

Step 5: Friday - Full Body Workout or HIIT

• Warm up for 5-10 minutes with light jogging or jumping jacks.
• Perform a full-body workout consisting of 3 sets of 10-12 repetitions of the following exercises:
  • Burpees: 10-12 reps
  • Mountain climbers: 10-12 reps per leg
  • Kettlebell swings: 10-12 reps
  • Rowing machine exercises: 10-12 reps
• Alternatively, engage in a high-intensity interval training (HIIT) session, performing exercises for 30 seconds with a 15-second rest period, repeating for a total of 15-20 minutes.
• Cool down with 5 minutes of stretching exercises targeting major muscle groups.

Remember, it's important to use proper form and technique for each exercise to prevent injuries. Start with weights or intensity levels that challenge you but allow you to maintain good form. As you progress, you can gradually increase the weights or intensity. Always listen to your body and modify the exercises as needed.

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