Searching for the best 7-day workout schedule for you? Here, an expert provides their recommendation on what your weekly exercise routine should look like.

With the right mindset, strategy, and training program, ... Modifying the Basics of Workout Routine. 1. Squats. Squats are a basic exercise for building lower body strength and muscle mass.

Called XBX (ten basic exercises), the program first gained popularity in the late 1950s when it was developed by Dr Bill Orban to improve the fitness of females in the Air Force.

However, the best exercise plan is one that you can follow. So it’s better to start slow and increase your time in the weight room as you gain strength and comfort.

The workout was developed in the 1950s to help women in the Royal Canadian Air Force stay fit. Getty Images Here’s a typical 11-to-12-minute version of the XBX Plan.