Warm-Up (3 Minutes)

Prepare your body for exercise and prevent injuries with a quick warm-up:

• 
  Jumping Jacks – 1 minute
  Benefits: Boosts heart rate, warms up muscles, and improves coordination.
  Tip: Keep your core engaged and land softly to protect your joints.
• 
  Arm Circles – 30 seconds forward, 30 seconds backward
  Benefits: Loosens up shoulder joints and improves mobility.
  Tip: Keep your arms straight and move in controlled circles.
• 
  High Knees – 1 minute
  Benefits: Engages core, improves circulation, and boosts endurance.
  Tip: Lift your knees as high as possible and maintain a steady pace.

Main Workout (10 Minutes)

This full-body workout consists of five powerful exercises. Perform each for 40 seconds with 20 seconds of rest.

1. 
   Squats – 40 seconds
   Benefits: Strengthens legs, glutes, and core.
   Tip: Keep your chest up and knees aligned with your toes.
2. 
   Push-Ups – 40 seconds
   Benefits: Works chest, shoulders, and arms.
   Tip: Maintain a straight line from head to heels.
3. 
   Plank to Shoulder Tap – 40 seconds
   Benefits: Engages core and improves stability.
   Tip: Keep your hips steady and avoid rocking side to side.
4. 
   Lunges – 40 seconds
   Benefits: Targets legs and boosts balance.
   Tip: Step forward with one leg and lower your hips until both knees are bent at 90 degrees.
5. 
   Burpees – 40 seconds
   Benefits: A high-intensity move for full-body activation.
   Tip: Move quickly but maintain proper form.

Cool Down (2 Minutes)

End your session with gentle stretches to reduce soreness:

• 
  Standing Toe Touch – 30 seconds
  Benefits: Stretches hamstrings and lower back.
  Tip: Bend at the hips and keep your knees slightly bent.
• 
  Shoulder Stretch – 30 seconds
  Benefits: Relaxes upper body and improves flexibility.
  Tip: Gently pull your arm across your chest.
• 
  Child’s Pose – 1 minute
  Benefits: Eases lower back tension and promotes relaxation.
  Tip: Sit back on your heels and stretch your arms forward.