Personal Exercise Plan Builder

Creating a well-rounded exercise regimen that meets your fitness goals and accommodates your knee sensitivity is essential for achieving sustainable progress. Here’s a structured plan tailored to your needs:
Weekly Exercise Schedule
Monday:  

Warm-up: 5-10 minutes of dynamic stretching (leg swings, arm circles, hip circles)
Strength Training:  
Kettlebell swings (3 sets of 12-15 reps)
Push-ups (3 sets of 10-12 reps)
Resistance band squats (3 sets of 15 reps)
Cool-down: 5 minutes of deep breathing and light stretching

Tuesday:  

Warm-up: 5-10 minutes of dynamic stretching
Cardiovascular Workout (HIIT):  
30 seconds of high knees (low impact)
30 seconds of mountain climbers
30 seconds of kettlebell deadlifts
30 seconds of rest
Repeat for 6-8 rounds
Cool-down: 5 minutes of light stretching

Wednesday:  

Warm-up: 5-10 minutes of dynamic stretching
Pilates Routine:  
The Hundred (3 sets of 30-50 pumps)
Single Leg Circles (3 sets of 10 reps per leg)
Crisscross (3 sets of 10-12 reps)
Spine Stretch Forward (3 sets of 5 reps)
Cool-down: 5 minutes of deep breathing and meditation

Thursday:  

Warm-up: 5-10 minutes of dynamic stretching
Strength Training:  
Kettlebell deadlifts (3 sets of 12-15 reps)
Resistance band rows (3 sets of 15 reps)
Push-ups (3 sets of 10-12 reps)
Cool-down: 5 minutes of light stretching

Friday:  

Warm-up: 5-10 minutes of dynamic stretching
Cardiovascular Workout (HIIT):  
30 seconds of alternating kettlebell swings
30 seconds of low-impact burpees (without jumping)
30 seconds of Russian twists with kettlebell
30 seconds of rest
Repeat for 6-8 rounds
Cool-down: 5 minutes of light stretching

Saturday:  

Warm-up: 5-10 minutes of dynamic stretching
Pilates Routine:  
Roll-Up (3 sets of 5 reps)
Leg Pull Front (3 sets of 10 reps)
Side Leg Lifts (3 sets of 10 reps per leg)
Swan Dive (3 sets of 5 reps)
Cool-down: 5 minutes of deep breathing and meditation

Sunday: Rest day or light activity (walking, yoga)
Detailed Exercise Descriptions
Dynamic Stretching (Warm-up):

Leg Swings: Swing one leg forward and backward, then side to side.
Arm Circles: Large circles with your arms extended to the sides.
Hip Circles: Hands on hips, make circles with your hips.

Strength Training:

Kettlebell Swings: Hinge at the hips, swing the kettlebell up to shoulder height.
Push-ups: Can be modified to knees if needed.
Resistance Band Squats: Stand on band, squat while holding handles at shoulder height.

Cardiovascular Workout (HIIT):

High Knees: March or jog in place with high knees.
Mountain Climbers: Plank position, alternate bringing knees to chest.
Kettlebell Deadlifts: Hinge at hips, lower kettlebell to the ground, stand back up.

Pilates Routine:

The Hundred: Lie on back, legs in tabletop, pump arms up and down.
Single Leg Circles: One leg extended, draw circles with your foot.
Crisscross: Bicycle crunches focusing on controlled movement.
Spine Stretch Forward: Sit with legs extended, reach forward.

Cool-down Routine:

Deep Breathing: Inhale deeply through the nose, exhale through the mouth.
Light Stretching: Gentle stretches focusing on muscles used during workout.

Progress Tracking and Milestones
Milestones:

30-Minute HIIT Session: Gradually increase the number of rounds in your HIIT sessions.
Master Pilates Intermediate Routine: Aim to perform all exercises with proper form and control.

Assessment Frequency:

Every six weeks, reassess your progress by attempting your milestone goals and adjusting your workout intensity or volume as needed.

By following this structured plan, you’ll work on improving cardiovascular health, enhancing flexibility, and building overall strength while accommodating your knee sensitivity. Remember to listen to your body and adjust exercises or rest as needed to prevent injury.