Ensure you have a stable surface and enough space before beginning the workout.
Warm up by marching in place for 1 minute to raise your heart rate and loosen muscles.
Perform gentle arm circles for 30 seconds in each direction to warm up your shoulders.
Do 30 seconds of jumping jacks, landing softly with a slight bend in your knees to protect joints.
Perform 15 bodyweight squats with your back straight and weight shifted into your heels.
Complete 10 push-ups on toes or knees, maintaining a straight line from head to heels.
Run in place lifting knees to waist level for 30 seconds while pumping your arms for momentum.
Alternate 10 forward lunges per leg, stepping back carefully and keeping your front knee over your ankle.
Hold a forearm plank for 30 seconds, keeping your hips level and core fully engaged.
Perform 30 seconds of mountain climbers at a moderate pace, avoiding any hip sag.
Do 20 bicycle crunches by twisting to touch opposite elbow to knee and keeping your lower back pressed to the mat.
Cool down by stretching hamstrings with a toe reach for 30 seconds and overhead arm stretches to relax muscles.
