Goal: Build strength and flexibility with a balanced, low-impact routine
Time: ~25 minutes
Equipment: Light dumbbells or water bottles
Warm-Up (5 minutes)
Arm swings – 1 min
Standing side bends – 1 min
Step taps – 1 min
Torso twists – 1 min
Bodyweight squats – 1 min
Main Workout – 3 rounds
Dumbbell deadlift to upright row – 12 reps
Reverse lunges – 10 each leg
Shoulder press – 12 reps
Glute bridge – 15 reps
Plank with shoulder tap – 10 each side
Cooldown
Seated hamstring stretch – 1 min each side
Chest opener – 1 min
Child’s pose – 1 min
Deep breathing – 1 min
Trainer’s Tip: Strength and flexibility go hand-in-hand — move with control and breathe through each rep.
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