Structure
5 minutes — Dynamic warm-up
30 minutes — Strength & cardio circuit
10 minutes — Core + stretch

Warm-Up (5 minutes)
Jump rope or march in place — 1 min
Arm swings and circles — 1 min
Bodyweight squats — 1 min
Walking lunges — 1 min
Hip openers and spinal twists — 1 min

Main Workout (30 minutes)
Format: 40 sec work / 20 sec rest × 3 rounds
Round 1 — Lower Body Strength

Dumbbell squats
Reverse lunges
Glute bridges
Calf raises

Round 2 — Upper Body Power
Push-ups
Dumbbell rows or band pulls
Shoulder presses
Plank shoulder taps

Round 3 — Cardio & Core Blast
Jump squats or power step-ups
Mountain climbers
Russian twists
Burpees

Rest 1 minute between rounds.

Core + Stretch (10 minutes)
Plank hold — 1 min
Side planks (each side) — 30 sec
Leg raises — 15 reps
Superman hold — 30 sec
Child’s pose — 1 min
Deep hamstring and shoulder stretch — 5 min

Focus Mantra
“I master my body through consistency — one rep, one breath at a time.”

Weekly Progression Tips
Increase work time by 5 seconds every 5 days (e.g., 40 sec → 45 sec → 50 sec).
Track reps for your best move daily.
Do 20-min on rest days and 45-min on main days if combining both.