Warm-Up: Start with 5 minutes of dynamic stretches like arm circles, leg swings, and torso twists to loosen up your muscles and increase blood flow.
Squats: Perform 3 sets of 12-15 bodyweight squats. Keep your feet shoulder-width apart, lower down as if sitting back into a chair, and then return to standing position, engaging your glutes and core throughout.
Push-Ups: Do 3 sets of 10-12 push-ups. Maintain a straight line from head to heels, lower your chest towards the ground, and push back up, keeping your elbows close to your body.
Lunges: Complete 3 sets of 10-12 lunges per leg. Step forward with one leg, lowering your back knee towards the ground while keeping your front knee aligned with your ankle.
Plank: Hold a plank position for 3 sets of 30-60 seconds each. Keep your body in a straight line from head to heels, engaging your core muscles to support your spine.
Mountain Climbers: Perform 3 sets of 20-30 mountain climbers. Start in a plank position, then alternate bringing your knees towards your chest in a running motion while keeping your hips level.
Cool Down: Finish with 5 minutes of stretching, focusing on the major muscle groups used during the workout, such as hamstrings, quadriceps, chest, and shoulders.