Strength Training Routine

1. Push-ups

Sets: 3 | Reps: 15 | Rest: 60 seconds

2. Squats

Sets: 4 | Reps: 20 | Rest: 60 seconds

3. Lunges

Sets: 3 | Reps: 12 (each leg) | Rest: 60 seconds

4. Plank

Sets: 3 | Duration: 1 minute | Rest: 60 seconds

5. Dumbbell Rows

Sets: 3 | Reps: 15 (each arm) | Rest: 60 seconds

Cardio Routine

1. Jump Rope

Duration: 10 minutes

2. Burpees

Sets: 3 | Reps: 15 | Rest: 60 seconds

3. Running

Duration: 20 minutes

4. High Knees

Duration: 1 minute | Rest: 30 seconds

5. Mountain Climbers

Sets: 3 | Duration: 1 minute | Rest: 60 seconds

Flexibility Routine

1. Forward Fold

Duration: 1 minute

2. Cat-Cow Stretch

Sets: 3 | Duration: 1 minute | Rest: 30 seconds

3. Hip Flexor Stretch

Duration: 1 minute (each side)

4. Seated Twist

Duration: 1 minute (each side)

5. Child’s Pose

Duration: 1 minute