Warm-up (5 minutes):

• Jumping Jacks (30 seconds)
• High Knees (30 seconds)
• Butt Kicks (30 seconds)
• Arm Circles (forward and backward, 30 seconds each)
• Dynamic Stretching (lunges with a twist, torso twists, arm stretches, 1 minute)

Circuit 1 (30 minutes): Perform each exercise for 45 seconds, followed by 15 seconds of rest. Complete the circuit 3 times.

• Squats: Focus on proper form, maintaining a straight back and engaging core muscles.
• Push-ups: Modify on knees if needed. Aim for controlled movements.
• Dumbbell Rows: Use moderate weight. Maintain a flat back and controlled movements.
• Walking Lunges: Alternate legs, ensuring a deep lunge with knee behind toes.
• Plank: Hold a stable plank position, engaging core muscles.
• Dumbbell Bicep Curls: Use moderate weight, focusing on controlled movements.
• Dumbbell Triceps Extensions: Use moderate weight, focusing on controlled movements.

Circuit 2 (20 minutes): Perform each exercise for 40 seconds, followed by 20 seconds of rest. Complete the circuit 2 times.

• Burpees: Modify by stepping out instead of jumping.
• Mountain Climbers: Maintain a plank position and bring knees towards chest alternately.
• Jump Squats: Focus on explosive movements, landing softly.
• Dumbbell Shoulder Press: Use moderate weight, focusing on controlled movements.
• Russian Twists: Use a medicine ball or dumbbell for added resistance.
• Bicycle Crunches: Focus on controlled movements, engaging core muscles.

Cool-down (5 minutes): Static stretches, holding each stretch for 30 seconds. Focus on major muscle groups worked: quads, hamstrings, chest, back, shoulders, biceps, triceps. Examples include hamstring stretch, quad stretch, triceps stretch, chest stretch, shoulder stretch, and child's pose.