Warm-Up (5 mins):

• Jumping jacks – 1 min

• Arm circles – 1 min

• High knees – 1 min

• Bodyweight squats – 1 min

• Deep breathing/stretch – 1 min

🏋️‍♂️ Main Workout (Repeat 2–3 Rounds)

1. Bodyweight Squats – 15 reps
Targets: legs, glutes
📌 Tip: Keep your back straight and knees behind your toes.

2. Push-Ups – 8 to 12 reps
Targets: chest, shoulders, triceps
📌 Tip: Drop to knees if full push-ups are too hard.

3. Glute Bridges – 15 reps
Targets: glutes, lower back
📌 Tip: Squeeze your glutes at the top.

4. Plank – 20 to 30 seconds
Targets: core, posture
📌 Tip: Keep your body in a straight line.

5. Reverse Lunges – 10 reps per leg
Targets: quads, hamstrings, glutes
📌 Tip: Step back far enough to keep the front knee stable.

6. Mountain Climbers – 30 seconds
Targets: core, cardio
📌 Tip: Keep a steady pace and tight abs.

🧘‍♂️ Cool Down (5 mins)

• Stretch hamstrings, quads, shoulders, and chest

• Deep breathing (inhale 4 sec, exhale 6 sec)

🧠 Tips for Beginners

• Do this 3–4 times a week

• Focus on form over speed

• Stay consistent — results will come!