30-Day Community Fitness Plan

Focus: Overall wellness, strength, and endurance
Time Commitment: 30–45 minutes per day
Format: Group-friendly, scalable for beginners → advanced


Weekly Structure
Day 1 – Cardio/Endurance (walking, jogging, cycling, HIIT)
Day 2 – Strength (Upper Body)
Day 3 – Strength (Lower Body)
Day 4 – Mobility & Core Stability
Day 5 – Cardio + Strength Mix (Circuit/Bootcamp)
Day 6 – Flexibility & Mindfulness (Yoga/Stretching)
Day 7 – Rest/Active Recovery (walk, light stretching)

This cycle repeats across 4 weeks with progressive intensity.


Week 1–4 Progression
Week 1: Learn form, light intensity
Week 2: Increase duration/intensity slightly (e.g., +5 min or +1 set)
Week 3: Add variety (different cardio, resistance bands, bodyweight challenges)
Week 4: Peak week (push effort safely, community challenge)


Daily Breakdown Example

Day 1 – Cardio (30–40 min)
Warm-up: 5 min brisk walk + dynamic stretches
Workout (choose one based on ability):
Beginners: 20–25 min brisk walk/jog
Intermediate: 2 min jog + 1 min brisk walk × 8 rounds
Advanced: 30 min continuous run or cycling
Cool down: 5 min stretch

Day 2 – Upper Body Strength (30–40 min)
Warm-up: Arm circles, shoulder rolls, light jogging (5 min)
Circuit (3 rounds):
Push-ups (modified or full) × 12
Chair/bench dips × 10
Plank shoulder taps × 12/side
Resistance band rows × 15
Rest: 1–2 min
Cool down: Chest & shoulder stretch

Day 3 – Lower Body Strength
Warm-up: Squats, hip circles, light lunges (5 min)
Circuit (3–4 rounds):
Squats × 15
Lunges (each leg) × 12
Glute bridges × 15
Calf raises × 20
Wall sit: 30–45 sec hold
Cool down: Hamstring + quad stretch

Day 4 – Mobility & Core
Dynamic warm-up (5 min)
Core Flow (3 rounds):
Plank hold 30 sec → 45 sec → 1 min (progress each week)
Side plank (each side) 20–40 sec
Bird-dogs × 10/side
Dead bug × 12
Cat-cow stretches × 6
Finish: 5 min yoga-style flow (child’s pose, cobra, downward dog)

Day 5 – Cardio + Strength (Circuit Bootcamp)
Warm-up: Jumping jacks, high knees, squats (5 min)
20–30 min AMRAP (as many rounds as possible):
10 burpees / modified step-burpees
15 squats
20 mountain climbers
10 push-ups
30-sec plank
Cool down: Group stretch circle

Day 6 – Flexibility & Mindfulness
Guided yoga or stretch session (30–40 min):
Sun salutations × 3
Standing forward fold
Warrior I & II
Seated spinal twist
Pigeon pose
Finish: 5–10 min guided meditation / breathwork

Day 7 – Active Recovery
Options:
20–30 min light walk in community
Family sports (volleyball, frisbee, dance)
Foam rolling or light stretching


Recommended Equipment Setup For Indoor Workouts - Links in description.
(Community or individuals can mix and match depending on access.)

Category - Recommended Equipment
1. Cardio Tools: Jump ropes, resistance sleds, stationary bikes, cones (for drills).
2. Strength Training: Dumbbells (light–medium), resistance bands, kettlebells, medicine balls.
3. Bodyweight Support: Yoga mats, benches/chairs, and TRX/suspension trainer.
4. Mobility & Recovery: Foam rollers, yoga blocks, stretch straps.
5. Tracking Tools: Stopwatches, interval timers, fitness apps, whiteboard/log.
6. Safety & Comfort: Towels, water bottles, mats, proper footwear