Maintain WeightIntermediate8 weeks40-50 min

Stay Balanced

A well-rounded maintenance program for those who have reached their desired fitness level and want to sustain it. Combines moderate resistance training, cardio, and flexibility work across the week.

Equipment Needed

DumbbellsBodyweightResistance Bands

Target Muscles

Full BodyCardioCore

Weekly Schedule

Monday

Upper Body
  • Dumbbell Press
  • Rows
  • Lateral Raises
  • Bicep Curls

Tuesday

Cardio
  • 30 min Running or Cycling

Wednesday

Lower Body
  • Squats
  • Lunges
  • Glute Bridges
  • Calf Raises

Thursday

Yoga / Flexibility
  • Yoga Flow
  • Dynamic Stretching

Friday

Full Body Circuit
  • Push-ups
  • Goblet Squats
  • Rows
  • Plank

Saturday

Outdoor Activity
  • Hiking
  • Swimming
  • Sports

Sunday

Rest

Rest day — recovery is essential for progress.

Rest Guidance

Rest 45-60 seconds between sets. One full rest day per week minimum.

Safety Tips

  • ✓Variety prevents overuse injuries — rotate exercises regularly.
  • ✓Don't skip warm-ups even when workouts feel easy.
  • ✓Monitor your body composition periodically.
  • ✓Adjust volume if you feel excessive fatigue.
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