Begin with a 3-minute warm-up by gently stretching your arms, legs, and back to prepare your muscles.
Walk briskly in place for 2 minutes to increase your heart rate gradually.
While seated, lift one leg at a time, keeping your core engaged, for 1 minute to strengthen leg muscles.
Perform modified jumping jacks, stepping side to side instead of jumping, for 1 minute to reduce impact.
Sit upright and twist your torso gently from side to side for 1 minute to improve flexibility.
Stand facing a wall and do push-ups with hands on the wall for 1 minute, keeping elbows close to your body.
Stand with feet shoulder-width apart and perform chair squats, lowering slowly and standing back up, for 1 minute.
Repeat the entire circuit 2 to 3 times, resting briefly between rounds as needed.
Finish with slow, deep stretches for your arms, legs, and back to relax muscles.
Ensure you stay hydrated by drinking water before, during, and after the workout.
Always listen to your body and stop if you experience pain or discomfort.
Perform this workout 3-4 times per week for best results.
