Warm-Up
Before starting any workout, it's important to warm up your muscles to prevent injury. Here's a simple warm-up routine you can do:
Side Bends
Stand with your feet shoulder-width apart and your arms stretched out to the sides. Bend to one side, reaching towards your knee, then return to the starting position. Repeat on the other side. Do 12 repetitions on each side.
Back Turns
Stand with your feet shoulder-width apart and your hands on your hips. Slowly twist your upper body to one side, then to the other side. Keep your core engaged throughout the movement. Do 12 repetitions on each side.
Workout
Now that you're warmed up, let's begin the workout. Perform each exercise for the specified number of repetitions.
Step Back Jacks
Stand with your feet together and your arms by your sides. Step back with one foot while simultaneously raising your arms overhead. Return to the starting position and repeat on the other side. Do 20 repetitions.
Slow Burpees
Start in a standing position, then squat down and place your hands on the floor. Kick your feet back into a plank position, then lower your chest to the floor. Push yourself back up, jump your feet forward, and stand back up. Do 12 repetitions.
Jumping Jacks
Stand with your feet together and your arms by your sides. Jump your feet out to the sides while simultaneously raising your arms overhead. Jump your feet back together and lower your arms. Do 20 repetitions.
Lateral Arm Circles
Stand with your feet shoulder-width apart and extend your arms out to the sides. Make small circles with your arms, gradually increasing the size of the circles. Reverse the direction of the circles after 10 repetitions. Do 20 repetitions in total.
Running in Place
Stand with your feet hip-width apart and lift your knees towards your chest as if you're running. Pump your arms in sync with your leg movements. Do 40 repetitions.
Squat and Kick
Stand with your feet shoulder-width apart and your hands on your hips. Squat down, then as you stand up, kick one leg out in front of you. Return to the starting position and repeat on the other side. Do 12 repetitions on each side.
Lateral Step Reach
Stand with your feet shoulder-width apart and your arms by your sides. Step to the side with one foot and reach down towards your ankle. Return to the starting position and repeat on the other side. Do 15 repetitions on each side.
Plank Jacks
Start in a plank position with your hands directly under your shoulders. Jump your feet out to the sides, then jump them back together. Keep your core engaged throughout the movement. Do 20 repetitions.
Plank
Start in a plank position with your hands directly under your shoulders and your body in a straight line. Hold this position for 15 seconds. Rest for a moment, then repeat for a total of 3 sets.
Swing Backs
Stand with your feet shoulder-width apart and your hands on your hips. Bend forward at the hips, keeping your back straight, then swing your arms back behind you. Return to the starting position. Do 20 repetitions.
Knee Push-Ups
Start in a plank position with your knees on the floor. Lower your chest towards the floor, then push yourself back up. Keep your core engaged throughout the movement. Do 8 repetitions.
Tricep Dips
Sit on the edge of a chair or bench with your hands gripping the edge. Slide your bottom off the chair and lower yourself towards the floor, bending your elbows. Push yourself back up to the starting position. Do 15 repetitions.
Meetup Crunches
Lie on your back with your knees bent and your feet flat on the floor. Place your hands behind your head. Lift your head, neck, and shoulders off the floor, then lower them back down. Do 12 repetitions.
Light Drops
Stand with your feet shoulder-width apart and your arms by your sides. Bend forward at the hips, keeping your back straight, then reach towards the floor. Return to the starting position. Do 6 repetitions.
Cool Down
After completing the workout, it's important to cool down and stretch your muscles. Take a moment to relax and catch your breath.
Conclusion
Congratulations, you've completed a full body workout! Remember to listen to your body and modify the exercises as needed. Consistency is key, so try to incorporate regular workouts into your routine for best results.
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