Full Body Strength

1 minute of arm circles and leg swings
Wall Sit
Push-Ups (kneeling push-ups for a less intense option)
Plank
Alternating Lunges
Cool Down: 1 minute stretch focusing on legs, arms, and back

Full Body Strength

1 minute of arm circles and leg swings
Wall Sit
Push-Ups (kneeling push-ups for a less intense option)
Plank
Alternating Lunges
Cool Down: 1 minute stretch focusing on legs, arms, and back

Core & Abs

Warm-Up: 1 minute of cat-cow stretches to engage the core

Circuit (Repeat 2x):

Bird-Dog: 30 seconds per side
Dead Bug: 30 seconds
Side Plank: 30 seconds per side
Seated Twists: 30 seconds (use a book or dumbbell for added resistance)

Cool Down: 1 minute of stretching focusing on abs and obliques

Lower Body Strength

Warm-Up: 1 minute of leg swings and squats without weights

Circuit (Repeat 2x):

Squats: 30 seconds
Glute Bridges: 30 seconds
Step-Back Lunges: 30 seconds (alternating legs)
Calf Raises: 30 seconds

Cool Down: 1 minute focusing on stretching calves, hamstrings, and quads

Upper Body Strength

Warm-Up: 1 minute of arm swings and shoulder circles

Circuit (Repeat 2x):

Inchworms: 30 seconds
Tricep Dips (using a chair): 30 seconds
Arm Raises (front and lateral, use water bottles for weights): 30 seconds
Plank to Downward Dog: 30 seconds

Cool Down: 1 minute of stretching focusing on arms, shoulders, and back

Full Body & Core Stability

Warm-Up: 1 minute of marching in place and dynamic stretching

Circuit (Repeat 2x):

Slow Mountain Climbers: 30 seconds (bring knee to chest slowly and with control)
Russian Twists: 30 seconds (use a book or dumbbell for added resistance)
Superman Pull: 30 seconds
Plank with Shoulder Taps: 30 seconds

Cool Down: 1 minute of full-body stretching, paying extra attention to the lower back and core