🕒 Structure (30 minutes total) - Warm‑up (5 min) - Strength & Conditioning (20 min) - Cool‑down & Stretch (5 min) 🔥 Warm‑up (5 min) - Jumping jacks – 1 min - Arm circles + shoulder rolls – 1 min - Bodyweight squats – 1 min - High knees – 1 min - Dynamic lunges – 1 min 💪 Strength & Conditioning (20 min) Alternate upper, lower, and core moves in circuits. Do each exercise for 45 seconds, rest 15 seconds, then move to the next. Complete 3 rounds. Circuit 1. Push‑ups (upper body – chest, triceps, shoulders) 2. Squats (lower body – quads, glutes, hamstrings) 3. Plank with shoulder taps (core + stability) 4. Dumbbell rows (upper back – can use water bottles if no weights) 5. Reverse lunges (lower body – balance + glutes) 6. Mountain climbers (cardio + core) 🧘 Cool‑down (5 min) - Forward fold stretch – 1 min - Quad stretch (each leg) – 1 min - Shoulder stretch – 1 min - Cat‑cow stretch – 1 min - Deep breathing in child’s pose – 1 min ⚡ Tips - Adjust intensity: increase rest to 30s if you’re starting out, or add weights for progression. - Keep water nearby and listen to your body. - Try this plan 3–4 times per week for consistency.

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