Warm-up:

• 5-10 minutes of light cardio (such as jogging or jumping jacks) to get your heart
rate up and warm up your muscles.
• Dynamic stretches for major muscle groups, including arm circles, leg swings, hip
rotations, etc.
Workout:
1. Push-Ups: 3 sets of 10-15 reps Targeting the chest, shoulders, and triceps.
2. Squats: 3 sets of 10-15 reps Engaging the muscles in your legs, particularly the
quadriceps and glutes.
3. Lunges: 3 sets of 10-15 reps per leg Working your quadriceps, glutes, and
hamstrings.
4. Plank: 3 sets, holding for 30-60 seconds Strengthening your core muscles,
including the abs and lower back.
5. Pull-Ups or Assisted Pull-Ups: 3 sets of 8-12 reps Focusing on the muscles in
your back, biceps, and shoulders.
6. Dips or Bench Dips: 3 sets of 8-12 reps Targeting your triceps, chest, and
shoulders.
7. Mountain Climbers: 3 sets of 10-15 reps per leg Engaging your core, shoulders,
and legs.
8. Bicycle Crunches: 3 sets of 10-15 reps per side Working your abs, obliques, and
hip flexors.
Cool-down: