Frequency: 3-4 times per week
Warm-up (5-10 minutes)
- 1 minute of jumping jacks
- 1 minute of high knees
- 30 seconds of arm circles (both directions)
- 30 seconds of leg swings (each leg)
- 1 minute of dynamic stretches (like lunges with a twist, leg cradles)
Circuit: 3 Rounds
Rest for 30 seconds between exercises and 1 minute between rounds.
- Squats – 15 reps
- Stand with feet hip-width apart, squat down keeping your back straight and chest up. Return to standing.
- Push-ups – 12-15 reps
- Keep your body in a straight line from head to heels. Lower your body until your chest nearly touches the floor then push up.
- Lunges – 10 reps per leg
- Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Return to the start and repeat on the other side.
- Plank – Hold for 30 seconds to 1 minute
- Maintain a straight line from your head to your feet, keeping your core engaged.
- Glute Bridges – 15 reps
- Lie on your back with your knees bent and feet flat on the floor. Lift your hips to create a straight line from your knees to shoulders.
- Mountain Climbers – 30 seconds
- In a plank position, alternate bringing your knees towards your chest as quickly as you can.
- Tricep Dips – 12 reps
- Use a chair or a low stable surface. Slide your butt off the front with your hands on the edge, elbows pointing backwards as you bend and straighten your arms.
- Side Plank – 20 seconds each side
- Lie on one side with your legs extended, prop your body up on your forearm and raise your hips until your body forms a diagonal line.
- Leg Raises – 12 reps
- Lie on your back, hands under your lower back for support, raise your legs straight up to the ceiling and slowly lower them back down.
Cool Down (5-10 minutes)
- Include stretches like hamstring stretches, quad stretches, chest openers, and deep breathing to relax.