Full-Body Quick Workout  

Scribbled Underline 2

– 20 squat – 15 push-up – 20 lunges – 20 sit-ups or crunche – 30-second plank

– (Repeat 2–3 rounds)

2. Cardio Blast (5–10 min)

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– 30 sec jumping jack – 30 sec high knee – 30 sec mountain climber – 30 sec burpees

– (Rest 30 sec, repeat 3–5 times)

3. Strength Routine  

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– 3 sets of 12 push-up – 3 sets of 15 squat – 3 sets of 12 dips (using a chair) – 3 sets of 20 bicycle crunche

4. Stretch & Flexibility 

Scribbled Underline 2

– Neck rolls (30 sec each side) – Shoulder stretch (30 sec each arm) – Forward fold (1 min) – Hip opener stretch (30 sec each side) – Child’s pose (1 min