13-Step Guide: 7-Day Weight-Loss Exercise Plan That Actually Fits Your Life

5. Day 5: Upper-Body Strength + Mobility (25 minutes)

Today’s focus is upper-body strength with extra mobility work to counter long hours at a desk. Do three rounds of 10–12 incline push-ups (table or counter), 12 bent-over rows using water bottles or a filled backpack, 10–12 tricep dips on a stable chair, and 30 seconds of scapular push-ups for shoulder stability. Follow that with mobility drills: wall angels for 30 seconds, doorway chest-openers, and gentle band or towel shoulder rotations. These moves improve posture, build back and chest strength, and reduce neck stiffness common in desk-based lifestyles. Keep elbows close during rows and control the lowering phase to protect joints. If you have shoulder pain, reduce range of motion and use very light loads until pain-free. Finish with thoracic extensions and deep breathing to reset posture. This balanced session prepares your upper body for everyday tasks like carrying grocery tiffins and complements leg-focused days for a well-rounded weekly workload.