Goal: Build total-body strength with simple, effective movements
Time: ~25 minutes
Equipment: Dumbbells or bodyweight
Warm-Up (5 minutes)
March in place – 1 min
Arm swings – 1 min
Hip circles – 1 min
Bodyweight squats – 1 min
Torso twists – 1 min
Main Workout – 3 rounds
Goblet squats – 12 reps
Push-ups – 10 reps
Bent-over rows – 12 reps
Reverse lunges – 10 each leg
Plank – 30 sec
Cooldown
Hamstring stretch – 1 min each side
Chest opener – 1 min
Child’s pose – 1 min
Deep breathing – 1 min
Trainer’s Tip: Focus on steady, controlled reps over speed.
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