Warm-up: Jog in place or do jumping jacks for 3-5 minutes to get your heart rate up. Perform some dynamic stretches, such as arm circles, leg swings, and torso twists. Circuit training: Perform each exercise in a circuit fashion, moving from one exercise to the next without rest. Complete the circuit 2-3 times, depending on your fitness level. Rest for 30-60 seconds between circuits. Push-ups: 10-15 repetitions Targets: Chest, shoulders, triceps Squats: 15-20 repetitions Targets: Quadriceps, hamstrings, glutes Lunges: 10-12 repetitions per leg Targets: Quadriceps, hamstrings, glutes Plank: Hold for 30-60 seconds Targets: Core muscles (abdominals, lower back) Mountain climbers: 10-15 repetitions per leg Targets: Core muscles, shoulders, legs Burpees: 8-10 repetitions Targets: Full-body exercise, cardiovascular endurance Abs and Core: Choose two or three exercises from the following and perform them in a circuit fashion. Aim for 10-15 repetitions of each exercise and complete 2-3 circuits. Bicycle crunches Russian twists Plank with shoulder taps Leg raises V-ups Cool-down and Stretching: Finish your workout with a cool-down and stretching routine. Focus on stretching the major muscle groups you targeted during your workout, such as the chest, quads, hamstrings, and calves. Hold each stretch for 20-30 seconds. Remember to listen to your body and modify the exercises as needed. If any exercise feels too challenging or causes pain, feel free to regress the movement or choose an alternative exercise. It's important to maintain proper form throughout the workout and stay hydrated.