Sample Workout Plans:

Workout Plan 1: Full-Body Strength Training

Warm-Up (5-10 minutes):

Jumping jacks

Arm circles

Bodyweight squats

Strength Training Circuit (3 sets):

Squats: 12 reps

Push-ups: 10 reps

Bent-over Rows: 12 reps/side

Plank: 30 seconds

Cardiovascular Training (15 minutes):

Running or jogging intervals

Cool Down (5-10 minutes):

Stretching: focus on major muscle groups

Workout Plan 2: HIIT Routine

Warm-Up (5-10 minutes):

Jump rope or jumping jacks

HIIT Circuit (4 sets):

Burpees: 30 seconds

Mountain Climbers: 30 seconds

High Knees: 30 seconds

Rest: 1 minute

Strength Training Superset (3 sets):

Dumbbell Lunges: 12 reps/side

Push-ups: 15 reps

Cardio Finisher (10 minutes):

Sprint intervals or high-intensity cardio of choice

Cool Down (5-10 minutes):

Yoga-inspired stretching

Workout Plan 3: Functional Fitness Emphasis

Warm-Up (5-10 minutes):

Dynamic stretches and joint mobility exercises

Functional Fitness Circuit (3 sets):

Kettlebell Swings: 15 reps

Medicine Ball Slams: 12 reps

TRX Rows: 12 reps

Stability Ball Plank: 45 seconds

Balance and Mobility Drills (10 minutes):

Single-leg exercises, agility ladder drills

Cardiovascular Training (15 minutes):

Cycling or rowing with varied intensity

Cool Down (5-10 minutes):

Foam rolling and static stretches