Warm-Up (2 Minutes) Start with light cardio and dynamic stretches to get your blood flowing: – 30 seconds of jumping jacks – 30 seconds of high knees – 30 seconds of arm circles – 30 seconds of bodyweight squats
Lower Body (3 Minutes) Strengthen your legs and glutes with: – Squats – 40 seconds – Lunges – 20 seconds per leg – Glute Bridges – 40 seconds
Upper Body (3 Minutes) Tone your arms, chest, and shoulders with: – Push-Ups – 40 seconds – Triceps Dips (on a chair) – 40 seconds – Arm Raises (with or without weights) – 40 seconds
Core Strength (3 Minutes) Engage your abs and obliques with: – Plank Hold – 40 seconds – Russian Twists – 40 seconds – Bicycle Crunches – 40 seconds
Full-Body Burn (3 Minutes) Maximize fat burn and endurance with: – Burpees – 40 seconds – Mountain Climbers – 40 seconds – Jump Squats – 40 seconds
Cool-Down & Stretching (1 Minute) Relax your muscles and prevent soreness with: – Seated forward fold – 30 seconds – Child’s pose – 30 seconds