Warm-up:

1. Jumping Jachttps: 2 sets of 15 reps
2. Arm Circles: 2 sets of 10 forward and 10 backward

 

Strength Training:

1. Bodyweight Squats: 3 sets of 10 reps
2. Push-ups (on knees if needed): 3 sets of 8 reps
3. Plank: Hold for 30 seconds to 1 minute (3 sets)
4. Lunges: 3 sets of 10 reps per leg

Cardio:

1. Brisk Walking or Jogging: 15-20 minutes
2. Jump Rope: 2 sets of 1 minute

Cool Down:

1. Stretching: Spend 5-10 minutes stretching your major muscle groups, holding each stretch for about 20-30 seconds.

Tips:

• Start Slow: Listen to your body and don’t overexert yourself initially.
• Consistency: Aim for at least 3 workouts per week, gradually increasing frequency and intensity.
• Form is Key: Focus on proper form for each exercise to prevent injuries.
• Rest: Allow at least one day of rest between workout days to let your muscles recover.

As you progress, you can increase reps, sets, or add weights to challenge yourself further. And remember, it’s essential to pair exercise with a balanced diet and proper hydration for overall fitness and health.

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Best Supplements

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2. Multivitamin: Ensures you get essential vitamins and minerals for overall health.
3. Fish Oil: Rich in omega-3 fatty acids for heart and brain health.
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1. Adjustable Dumbbells: Space-saving and versatile for various strength training exercises.
2. Treadmill: Offers a convenient way to get cardio workouts done at home.
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4. Exercise Bike: Provides a low-impact cardiovascular workout.
5. Adjustable Weight Bench: Perfect for a variety of strength training exercises.
6. Pull-Up Bar: Easily installed at home for upper body strength training.
7. Jump Rope: Excellent for cardio workouts and improving coordination.

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