Warm-up (5 minutes)
Start with gentle cardiovascular exercises for 3 - 5 minutes to improve blood circulation and warm up the muscles with the following exercises:
- Leg swings (side-to-side leg swings) 10 times.
- Standing rotations (standing rotations) 10 times.
- Alternating lateral lunge (alternating lateral lunges) 5 times.
- Knee hugs (knee hugs) 10 times.
- Quad pulls (quad pulls) 10 times.
- Air squat (air squats) 10 times.
Strength Training Exercises (20 minutes)
- Squat (squats) 3 sets, each set 8 - 12 times: Stand with feet shoulder-width apart and lower the body into a squat position, keeping the chest straight.
- Push ups (push-ups) 3 sets, each set 10 - 15 times: Start in a plank position, lower the body until the chest almost touches the ground, then push back up and repeat.
- Bent over rows (bent-over rows) 3 sets, each set 8 - 12 times: Bend the hips and knees, pull the weight or dumbbell towards the body, and squeeze the shoulder blades together.
- Lunges (lunges) 3 sets, each set 8 - 12 times per leg: Step forward with one foot and lower the body until both knees bend at a 90-degree angle, then push back to the starting position.
- Plank (plank) 3 sets, each set 30 - 60 seconds: Lie on the stomach, place the hands shoulder-width apart, and lift the body up, keeping the back, hips, and neck in a straight line.
- Brisk walking 20 minutes
Minute 1 - 2: Walk at a moderate pace.
Minute 3 - 4: Walk quickly with high intensity.
Minute 5 - 6: Walk slowly.
Repeat the high-intensity and slow walking intervals 4 times.
Relaxation (5 minutes)
Finish the intense workout by taking a leisurely walk to lower the heart rate.
Stretch all major muscle groups, focusing on the legs and upper body to improve flexibility and reduce muscle soreness.
