Warm-Up (5–8 minutes)
2 Rounds:
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30 seconds Jumping Jacks
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10 Bodyweight Squats
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10 Walking Lunges
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10 Arm Circles (forward & backward)
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10 Glute Bridges
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20 second Plank
Workout
5 Rounds:
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500m Row (or 400m Run)
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15 Kettlebell Swings
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12 Dumbbell Thrusters
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15 Dumbbell Bent-Over Rows
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20 Walking Lunges
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15 Sit-Ups
Rest: 60–90 seconds between rounds.
Goal:
Keep a steady pace and focus on good form. Choose weights that challenge you but still allow you to move consistently through all rounds.
Cool Down (5 minutes)
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30 sec Hamstring Stretch (each side)
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30 sec Quad Stretch (each side)
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30 sec Glute Stretch
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30 sec Shoulder Stretch (each arm)
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1 min Slow Walk
