This plan is designed for fat loss, endurance, and strength — all from home, no equipment needed. Suited for users with limited leg use due to injury (left leg).
🗓 Weekly Schedule
Monday – Upper Body Strength
| Wall Push-ups |
3x12 reps |
RPE 7 |
| Seated Shoulder Taps |
3x12 reps |
RPE 6 |
| Arm Circles (Seated) |
3x30 sec each direction |
RPE 6 |
| Incline Wall Press |
3x10 reps |
RPE 7 |
| Plank (on knees) |
3x20 sec |
RPE 7 |
Tuesday – Core & Mobility
| Seated Crunches |
3x15 reps |
RPE 6 |
| Seated Twists |
3x12 per side |
RPE 6 |
| Bird Dog (Right Arm Only) |
3x12 reps |
RPE 6 |
| Cat-Cow Spine Rolls |
2x10 reps |
RPE 5 |
| Diaphragmatic Breathing |
2x1 min |
RPE 4 |
Wednesday – Active Recovery + Walking
| Walk 3–5 km (flat ground) |
|
| Gentle Stretching |
15 min |
| Wall Shoulder Opener |
2x30 sec |
| Deep Breathing |
2x1 min |
Thursday – Lower Body Safe & Stable
| Seated Right-Leg Extensions |
3x15 reps |
RPE 6 |
| Glute Bridges (Double) |
3x12 reps |
RPE 6 |
| Isometric Wall Sit (Short Duration) |
3x15 sec |
RPE 5 |
| Hip Abductions (Right Leg Focus) |
3x12 reps |
RPE 6 |
Friday – Core Endurance + Balance
| Hollow Body Hold |
3x20 sec |
RPE 7 |
| Seated Oblique Reaches |
3x15 per side |
RPE 6 |
| Plank (on knees or incline) |
3x30 sec |
RPE 7 |
| Bird Dog (Iso Hold) |
2x10 sec per side |
RPE 6 |
Saturday – Cardio + Optional Upper
| Seated Cardio Circuit (Punches, Torso Twists, Knee Lifts) |
20 min continuous |
| OR Stationary Cycling |
15+ km |
| Optional: 2x10 Wall Push-ups |
2x20 sec Plank |
Sunday – Full Rest 💤
- Optional 10-min walk or yoga
🌀 RPE = Rate of Perceived Exertion (Scale 1–10)
✅ Start slow and scale based on recovery. Always prioritize safety and form.
🧑💻 Daily Desk Reset Routine (Do 2–3x/day)
Boost posture, reduce stiffness, and improve blood flow with this 5-minute reset — ideal for desk workers and remote professionals.
✅ 1. Seated Thoracic Twists
| 2 sets of 10 reps per side |
| Loosens mid-back and spine |
✅ 2. Chin Tucks (Neck Reset)
| 2 sets of 10 reps |
| Final rep hold for 10 seconds |
| Relieves tech-neck |
✅ 3. Seated Glute Squeeze
| 3 sets of 15 reps |
| Hold each rep for 3 seconds |
| Activates glutes and improves sitting posture |
✅ 4. Wrist Rolls + Finger Extensions
| 2 sets of 15 seconds per direction |
| Reduces strain from typing and mouse use |
✅ 5. Seated Hip Flexor Stretch (Right side)
| 2 sets of 20 seconds |
| Counteracts tight hips from sitting |
✅ 6. Diaphragmatic Breathing
| 1–2 minutes |
| Inhale through nose, slow exhale through mouth |
| Calms nervous system and recharges focus |
📍Trigger Tips:
| After morning tea/coffee ☕ |
| Before/after lunch 🥗 |
| Between meetings 📅 |
👨💻 Published by
This exercise plan was created and shared by Mrugesh Tank – tech enthusiast from Gujarat.