1. Warm-up (2 minutes):
- Start by marching or jogging in place to get your heart rate up.
- Follow it up with some arm circles, shoulder rolls, and gentle neck stretches.
2. Squats (2 minutes):
- Stand with your feet shoulder-width apart.
- Lower your body as if you're sitting back into a chair, keeping your knees aligned with your toes.
- Push through your heels to stand back up.
- Repeat for 10-12 reps.
3. Push-ups (2 minutes):
- Begin in a high plank position with your hands slightly wider than shoulder-width apart.
- Lower your body by bending your elbows, keeping them close to your body.
- Push back up to the starting position.
- Modify by doing push-ups on your knees if needed.
- Aim for 8-10 reps.
4. Lunges (2 minutes):
- Stand with your feet hip-width apart.
- Take a step forward with your right foot and lower your body until your right thigh is parallel to the floor.
- Push through your right heel to return to the starting position.
- Repeat with the left leg.
- Alternate legs for a total of 10-12 reps.
5. Plank (2 minutes):
- Start in a high plank position with your hands directly under your shoulders.
- Engage your core and keep your body in a straight line from head to heels.
- Hold this position for as long as you can, aiming for at least 30 seconds.
6. Jumping Jacks (2 minutes):
- Stand with your feet together and your arms by your sides.
- Jump your feet out wide while raising your arms overhead.
- Jump back to the starting position.
- Repeat for 1 minute, focusing on maintaining a steady pace.
7. Cool-down and stretch (1 minute):
- Finish your workout with some gentle stretching exercises to cool down your muscles and improve flexibility.
Feel free to adjust the intensity or modify the exercises based on your fitness level. As you progress, you can gradually increase the number of repetitions or add more challenging exercises to your routine. It's important to listen to your body and take rest days when needed. And don't forget to stay hydrated throughout your workout!
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