End the workweek by engaging your entire body.
Full-body training helps maintain overall strength and coordination.
Target major muscle groups such as the quadriceps, glutes, hamstrings, chest, upper back, and core. Exercises like deadlifts, squats, hip thrusts, bench presses, and weighted rows are effective. Core stability exercises, such as planks, help support posture and balance.
The weekend is a great time to enjoy cardio outdoors.
Walking or jogging around your neighborhood or a nearby park supports heart health and boosts mood.
Cycling is another strong option. Research suggests that people who cycle regularly, averaging about 30 miles per week, may significantly reduce their risk of heart disease and certain cancers.
Rest is not a setback. It is a necessary part of progress.
Use Sunday to recharge both physically and mentally.
Spend time with loved ones, read a favorite book, or relax with a show on your preferred vertical drama app. Giving your body time to recover helps prevent burnout and injury, allowing you to stay active long-term.
Wellness wins do not come from doing more. They come from doing what is sustainable.
By structuring your week with balanced movement and intentional rest, you support strength, energy, and longevity. Small efforts, repeated daily, create meaningful results.
