Flexibility and Mobility Program

Improve Your Range of Motion and Reduce Stiffness

Week 1 Workout Plan:

- Day 1: Focus on Core Strength

- Day 2: Full Body Cardio

- Day 3: Active Rest & Recovery

- Day 4: Targeted Muscle Training

- Day 5: High-Intensity Intervals

- Day 6: Yoga or Stretching

- Day 7: Rest

Nutrition Tips:

Eat balanced meals with protein, carbs, and fats.

Week 2 Workout Plan:

- Day 1: Focus on Core Strength

- Day 2: Full Body Cardio

- Day 3: Active Rest & Recovery

- Day 4: Targeted Muscle Training

- Day 5: High-Intensity Intervals

- Day 6: Yoga or Stretching

- Day 7: Rest

Nutrition Tips:
Eat balanced meals with protein, carbs, and fats.

Week 3 Workout Plan:

- Day 1: Focus on Core Strength

- Day 2: Full Body Cardio

- Day 3: Active Rest & Recovery

- Day 4: Targeted Muscle Training

- Day 5: High-Intensity Intervals

- Day 6: Yoga or Stretching

- Day 7: Rest

Nutrition Tips:

Eat balanced meals with protein, carbs, and fats.

Week 4 Workout Plan:

- Day 1: Focus on Core Strength

- Day 2: Full Body Cardio

- Day 3: Active Rest & Recovery

- Day 4: Targeted Muscle Training

- Day 5: High-Intensity Intervals

- Day 6: Yoga or Stretching

- Day 7: Rest

Nutrition Tips:

Eat balanced meals with protein, carbs, and fats.

Week 5 Workout Plan:

- Day 1: Focus on Core Strength

- Day 2: Full Body Cardio

- Day 3: Active Rest & Recovery

- Day 4: Targeted Muscle Training

- Day 5: High-Intensity Intervals

- Day 6: Yoga or Stretching

- Day 7: Rest

Nutrition Tips:

Eat balanced meals with protein, carbs, and fats.

Week 6 Workout Plan:

- Day 1: Focus on Core Strength

- Day 2: Full Body Cardio

- Day 3: Active Rest & Recovery

- Day 4: Targeted Muscle Training

- Day 5: High-Intensity Intervals

- Day 6: Yoga or Stretching

- Day 7: Rest

Nutrition Tips:

Eat balanced meals with protein, carbs, and fats.

Week 7 Workout Plan:

- Day 1: Focus on Core Strength

- Day 2: Full Body Cardio

- Day 3: Active Rest & Recovery

- Day 4: Targeted Muscle Training

- Day 5: High-Intensity Intervals

- Day 6: Yoga or Stretching

- Day 7: Rest

Nutrition Tips:

Eat balanced meals with protein, carbs, and fats.

Week 8 Workout Plan:

- Day 1: Focus on Core Strength

- Day 2: Full Body Cardio

- Day 3: Active Rest & Recovery

- Day 4: Targeted Muscle Training

- Day 5: High-Intensity Intervals

- Day 6: Yoga or Stretching

- Day 7: Rest

Nutrition Tips:

Eat balanced meals with protein, carbs, and fats.

Week 9 Workout Plan:

- Day 1: Focus on Core Strength

- Day 2: Full Body Cardio

- Day 3: Active Rest & Recovery

- Day 4: Targeted Muscle Training

- Day 5: High-Intensity Intervals

- Day 6: Yoga or Stretching

- Day 7: Rest

Nutrition Tips:
Eat balanced meals with protein, carbs, and fats.

Week 10 Workout Plan:

- Day 1: Focus on Core Strength

- Day 2: Full Body Cardio

- Day 3: Active Rest & Recovery

- Day 4: Targeted Muscle Training

- Day 5: High-Intensity Intervals

- Day 6: Yoga or Stretching

- Day 7: Rest

Nutrition Tips:

Eat balanced meals with protein, carbs, and fats.

Week 11 Workout Plan:

- Day 1: Focus on Core Strength

- Day 2: Full Body Cardio

- Day 3: Active Rest & Recovery

- Day 4: Targeted Muscle Training

- Day 5: High-Intensity Intervals

- Day 6: Yoga or Stretching

- Day 7: Rest

Nutrition Tips:

Eat balanced meals with protein, carbs, and fats.

Week 12 Workout Plan:

- Day 1: Focus on Core Strength

- Day 2: Full Body Cardio

- Day 3: Active Rest & Recovery

- Day 4: Targeted Muscle Training

- Day 5: High-Intensity Intervals

- Day 6: Yoga or Stretching

- Day 7: Rest

Nutrition Tips:

Eat balanced meals with protein, carbs, and fats.

Week 13 Workout Plan:

- Day 1: Focus on Core Strength

- Day 2: Full Body Cardio

- Day 3: Active Rest & Recovery

- Day 4: Targeted Muscle Training

- Day 5: High-Intensity Intervals

- Day 6: Yoga or Stretching

- Day 7: Rest

Nutrition Tips:

Eat balanced meals with protein, carbs, and fats.

Week 14 Workout Plan:

- Day 1: Focus on Core Strength

- Day 2: Full Body Cardio

- Day 3: Active Rest & Recovery

- Day 4: Targeted Muscle Training

- Day 5: High-Intensity Intervals

- Day 6: Yoga or Stretching

- Day 7: Rest

Nutrition Tips:

Eat balanced meals with protein, carbs, and fats.

Week 15 Workout Plan:

- Day 1: Focus on Core Strength

- Day 2: Full Body Cardio

- Day 3: Active Rest & Recovery

- Day 4: Targeted Muscle Training

- Day 5: High-Intensity Intervals

- Day 6: Yoga or Stretching

- Day 7: Rest

Nutrition Tips:

Eat balanced meals with protein, carbs, and fats.

Week 16 Workout Plan:

- Day 1: Focus on Core Strength

- Day 2: Full Body Cardio

- Day 3: Active Rest & Recovery

- Day 4: Targeted Muscle Training

- Day 5: High-Intensity Intervals

- Day 6: Yoga or Stretching

- Day 7: Rest

Nutrition Tips:
Eat balanced meals with protein, carbs, and fats.

Week 17 Workout Plan:

- Day 1: Focus on Core Strength

- Day 2: Full Body Cardio

- Day 3: Active Rest & Recovery

- Day 4: Targeted Muscle Training

- Day 5: High-Intensity Intervals

- Day 6: Yoga or Stretching

- Day 7: Rest

Nutrition Tips:

Eat balanced meals with protein, carbs, and fats.

Week 18 Workout Plan:

- Day 1: Focus on Core Strength

- Day 2: Full Body Cardio

- Day 3: Active Rest & Recovery

- Day 4: Targeted Muscle Training

- Day 5: High-Intensity Intervals

- Day 6: Yoga or Stretching

- Day 7: Rest

Nutrition Tips:

Eat balanced meals with protein, carbs, and fats.

Week 19 Workout Plan:

- Day 1: Focus on Core Strength

- Day 2: Full Body Cardio

- Day 3: Active Rest & Recovery

- Day 4: Targeted Muscle Training

- Day 5: High-Intensity Intervals

- Day 6: Yoga or Stretching

- Day 7: Rest

Nutrition Tips:

Eat balanced meals with protein, carbs, and fats.

Week 20 Workout Plan:

- Day 1: Focus on Core Strength

- Day 2: Full Body Cardio

- Day 3: Active Rest & Recovery

- Day 4: Targeted Muscle Training

- Day 5: High-Intensity Intervals

- Day 6: Yoga or Stretching

- Day 7: Rest

Nutrition Tips:

Eat balanced meals with protein, carbs, and fats.

Week 21 Workout Plan:

- Day 1: Focus on Core Strength

- Day 2: Full Body Cardio

- Day 3: Active Rest & Recovery

- Day 4: Targeted Muscle Training

- Day 5: High-Intensity Intervals

- Day 6: Yoga or Stretching

- Day 7: Rest

Nutrition Tips:

Eat balanced meals with protein, carbs, and fats.

Week 22 Workout Plan:

- Day 1: Focus on Core Strength

- Day 2: Full Body Cardio

- Day 3: Active Rest & Recovery

- Day 4: Targeted Muscle Training

- Day 5: High-Intensity Intervals

- Day 6: Yoga or Stretching

- Day 7: Rest

Nutrition Tips:

Eat balanced meals with protein, carbs, and fats.

Week 23 Workout Plan:

- Day 1: Focus on Core Strength

- Day 2: Full Body Cardio

- Day 3: Active Rest & Recovery

- Day 4: Targeted Muscle Training

- Day 5: High-Intensity Intervals

- Day 6: Yoga or Stretching

- Day 7: Rest

Nutrition Tips:
Eat balanced meals with protein, carbs, and fats.

Week 24 Workout Plan:

- Day 1: Focus on Core Strength

- Day 2: Full Body Cardio

- Day 3: Active Rest & Recovery

- Day 4: Targeted Muscle Training

- Day 5: High-Intensity Intervals

- Day 6: Yoga or Stretching

- Day 7: Rest

Nutrition Tips:

Eat balanced meals with protein, carbs, and fats.

Week 25 Workout Plan:

- Day 1: Focus on Core Strength

- Day 2: Full Body Cardio

- Day 3: Active Rest & Recovery

- Day 4: Targeted Muscle Training

- Day 5: High-Intensity Intervals

- Day 6: Yoga or Stretching

- Day 7: Rest

Nutrition Tips:

Eat balanced meals with protein, carbs, and fats.

Week 26 Workout Plan:

- Day 1: Focus on Core Strength

- Day 2: Full Body Cardio

- Day 3: Active Rest & Recovery

- Day 4: Targeted Muscle Training

- Day 5: High-Intensity Intervals

- Day 6: Yoga or Stretching

- Day 7: Rest

Nutrition Tips:

Eat balanced meals with protein, carbs, and fats.

Week 27 Workout Plan:

- Day 1: Focus on Core Strength

- Day 2: Full Body Cardio

- Day 3: Active Rest & Recovery

- Day 4: Targeted Muscle Training

- Day 5: High-Intensity Intervals

- Day 6: Yoga or Stretching

- Day 7: Rest

Nutrition Tips:

Eat balanced meals with protein, carbs, and fats.

Week 28 Workout Plan:

- Day 1: Focus on Core Strength

- Day 2: Full Body Cardio

- Day 3: Active Rest & Recovery

- Day 4: Targeted Muscle Training

- Day 5: High-Intensity Intervals

- Day 6: Yoga or Stretching

- Day 7: Rest

Nutrition Tips:

Eat balanced meals with protein, carbs, and fats.

Week 29 Workout Plan:

- Day 1: Focus on Core Strength

- Day 2: Full Body Cardio

- Day 3: Active Rest & Recovery

- Day 4: Targeted Muscle Training

- Day 5: High-Intensity Intervals

- Day 6: Yoga or Stretching

- Day 7: Rest

Nutrition Tips:

Eat balanced meals with protein, carbs, and fats.

Week 30 Workout Plan:

- Day 1: Focus on Core Strength

- Day 2: Full Body Cardio

- Day 3: Active Rest & Recovery

- Day 4: Targeted Muscle Training

- Day 5: High-Intensity Intervals

- Day 6: Yoga or Stretching

- Day 7: Rest

Nutrition Tips:
Eat balanced meals with protein, carbs, and fats.

Week 31 Workout Plan:

- Day 1: Focus on Core Strength

- Day 2: Full Body Cardio

- Day 3: Active Rest & Recovery

- Day 4: Targeted Muscle Training

- Day 5: High-Intensity Intervals

- Day 6: Yoga or Stretching

- Day 7: Rest

Nutrition Tips:

Eat balanced meals with protein, carbs, and fats.

Week 32 Workout Plan:

- Day 1: Focus on Core Strength

- Day 2: Full Body Cardio

- Day 3: Active Rest & Recovery

- Day 4: Targeted Muscle Training

- Day 5: High-Intensity Intervals

- Day 6: Yoga or Stretching

- Day 7: Rest

Nutrition Tips:

Eat balanced meals with protein, carbs, and fats.

Week 33 Workout Plan:

- Day 1: Focus on Core Strength

- Day 2: Full Body Cardio

- Day 3: Active Rest & Recovery

- Day 4: Targeted Muscle Training

- Day 5: High-Intensity Intervals

- Day 6: Yoga or Stretching

- Day 7: Rest

Nutrition Tips:

Eat balanced meals with protein, carbs, and fats.

Week 34 Workout Plan:

- Day 1: Focus on Core Strength

- Day 2: Full Body Cardio

- Day 3: Active Rest & Recovery

- Day 4: Targeted Muscle Training

- Day 5: High-Intensity Intervals

- Day 6: Yoga or Stretching

- Day 7: Rest

Nutrition Tips:

Eat balanced meals with protein, carbs, and fats.

Week 35 Workout Plan:

- Day 1: Focus on Core Strength

- Day 2: Full Body Cardio

- Day 3: Active Rest & Recovery

- Day 4: Targeted Muscle Training

- Day 5: High-Intensity Intervals

- Day 6: Yoga or Stretching

- Day 7: Rest

Nutrition Tips:

Eat balanced meals with protein, carbs, and fats.

Week 36 Workout Plan:

- Day 1: Focus on Core Strength

- Day 2: Full Body Cardio

- Day 3: Active Rest & Recovery

- Day 4: Targeted Muscle Training

- Day 5: High-Intensity Intervals

- Day 6: Yoga or Stretching

- Day 7: Rest

Nutrition Tips:

Eat balanced meals with protein, carbs, and fats.

Week 37 Workout Plan:

- Day 1: Focus on Core Strength

- Day 2: Full Body Cardio

- Day 3: Active Rest & Recovery

- Day 4: Targeted Muscle Training

- Day 5: High-Intensity Intervals

- Day 6: Yoga or Stretching

- Day 7: Rest

Nutrition Tips:
Eat balanced meals with protein, carbs, and fats.

Week 38 Workout Plan:

- Day 1: Focus on Core Strength

- Day 2: Full Body Cardio

- Day 3: Active Rest & Recovery

- Day 4: Targeted Muscle Training

- Day 5: High-Intensity Intervals

- Day 6: Yoga or Stretching

- Day 7: Rest

Nutrition Tips:

Eat balanced meals with protein, carbs, and fats.

Week 39 Workout Plan:

- Day 1: Focus on Core Strength

- Day 2: Full Body Cardio

- Day 3: Active Rest & Recovery

- Day 4: Targeted Muscle Training

- Day 5: High-Intensity Intervals

- Day 6: Yoga or Stretching

- Day 7: Rest

Nutrition Tips:

Eat balanced meals with protein, carbs, and fats.

Week 40 Workout Plan:

- Day 1: Focus on Core Strength

- Day 2: Full Body Cardio

- Day 3: Active Rest & Recovery

- Day 4: Targeted Muscle Training

- Day 5: High-Intensity Intervals

- Day 6: Yoga or Stretching

- Day 7: Rest

Nutrition Tips:

Eat balanced meals with protein, carbs, and fats.