Please create a specific workout at home routine for every day on the week based on dr sims advice For a 23 year of 52 kg 152 cm woman

A suitable home routine based on Dr. Stacy Sims’ guidance should prioritize learning good movement, strength training about 3–4 times weekly, and no more than two high-intensity sessions on separate days. The specific weekday exercises and sets below are a practical example, not a personalized assessment; body weight and height alone aren’t enough to determine what loads or intensity are safe for you. 1

• Monday — Lower-body strength: Bodyweight squats, reverse lunges, and glute bridges. Begin with 2–3 controlled sets of 8–12 repetitions per movement, stopping if your form deteriorates. Sims emphasizes learning to move well and using resistance training; the transcript does not prescribe this exact exercise list or rep scheme. 2
• Tuesday — Easy cardio: Walk briskly or jog easily for 20–30 minutes at a pace you can sustain. Keep this a recovery-friendly session rather than adding all-out sprints; Sims describes long, slow walking as recovery and says true all-out sprint intervals need substantial recovery. 3
• Wednesday — Upper-body strength: Push-ups (use an easier incline if needed), resistance-band rows, and overhead presses with light household items or bands. Do 2–3 controlled sets per exercise, choosing a difficulty that lets you maintain good form. These are examples of pushing and pulling movements, not a prescribed home workout from Sims. 2 4
• Thursday — Recovery: Take a rest day or do gentle stretching or yoga if it feels comfortable. Sims describes walking as a recovery option; the transcript does not specify yoga as her prescribed recovery routine. 5
• Friday — Jump training: If jumping feels comfortable and safe, try a short, easy session of low-impact hops or step-ups, with rest as needed. Dr. Sims names jump training as a useful training stimulus, but does not give a specific home routine or duration here. 6
• Saturday — Strength and power: Prefer a few well-controlled strength movements over a fast circuit: for example, light hip hinges, squats, and overhead presses, with recovery between sets. Sims describes resistance training and high-intensity interval training as distinct; her example of a demanding HIIT circuit is not a beginner home prescription. 7
• Sunday — Rest or gentle activity: Rest, or take an easy walk. Keep hard training sessions separated rather than stacking them without recovery. 8

For sprint intervals, Sims describes efforts of 30 seconds or less at maximal intensity followed by roughly 2–3 minutes of recovery—not a 1-minute rest—and recommends recovering enough to repeat a true hard effort. That level of exertion may not be appropriate to jump into without preparation. 9

After training, Sims discusses protein targets of about 2–2.3 grams per kilogram per day, rather than a specific 15-gram post-workout dose. For 52 kg, that works out to about 104–120 grams per day; individual needs and health circumstances can vary. 10