Female · Normal metabolic band
Balanced Strength & Cardio
Weekly split
- 1Mon · Full-body strength
- 2Wed · Cardio 25 min
- 3Fri · Strength + core
- 4Sun · Mobility + walk
Progression rule
Add reps before load, then increase load gradually.
Your metabolic band is a wellness signal only — it does not decide what is medically appropriate for you. Build up gradually and rest when you need to. Programs are educational suggestions. Stop and rest if you feel pain or discomfort.