JackFitness

📜 Program Overview

Purpose: This program is designed to help beginners build a balanced foundation of strength, cardio endurance, and flexibility in just one month. It combines full-body strength training, cardio sessions, and rest days for recovery, ensuring you progress without burnout.

🏋️ Workout Structure

• Full Body Days (Strength Focus) – Target all major muscle groups: legs, chest, core, arms, and glutes.
• Cardio Days (Endurance & Fat Loss) – Improve heart health and stamina.
• Rest Days – Allow muscles to rebuild and prevent injury.
• Final Day (Celebration) – Light recovery to close the challenge.

📅 Weekly Pattern

• 2–3 Full Body Strength Days
• 1–2 Cardio Days
• 1–2 Rest Days

📈 Progression Plan

• Week 1–2: Focus on form and consistency.
• Week 3–4: Increase sets, reps, and time.
• Final Days: High-intensity circuits and longer cardio sessions.

🏆 Key Exercise Types

Lower Body: Squats, Lunges, Side Lunges, Glute Bridges, Curtsy Lunges.
Upper Body: Push-ups, Incline Push-ups.
Core: Crunches, Russian Twists, Planks, Bicycle Crunches, Leg Raises, Mountain Climbers.
Cardio: Walk/Jog, Jumping Jacks, High Knees, Butt Kicks, Skaters.

🎯 End Results You Can Expect

• Improved muscle tone & strength in legs, arms, and core.
• Better stamina and cardiovascular health.
• Increased flexibility and mobility.
• More consistent exercise habits.
• A clear baseline for future training programs.