Frequency: 3 days per week

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Workout:

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1. Warm-Up:

   • Jogging: 5-10 minutes to increase heart rate and warm up muscles.

2. Circuit:

   Perform each exercise for 45 seconds, followed by 15 seconds rest. Complete 3 rounds.

   • Park Bench Step-Ups: Alternate legs.

   • Push-Ups: On the ground or against a sturdy object.

   • Squat Jumps: Explode upwards from a squat position.

   • Walking Lunges: Use a wide stride and maintain good form.

   • Tricep Dips: Using a park bench or elevated surface.

   • Bear Crawls: Move forward and backward in a small space.

   • Plank with Shoulder Taps: Maintain a solid plank position while tapping each shoulder.

   • Sprint Intervals: Find a clear stretch of path and sprint for 20-30 seconds, followed by 30-40 seconds of walking or slow jogging for recovery.

3. Cool Down:

   • Walking: 5-10 minutes to gradually decrease heart rate.

   • Static Stretching: Focus on major muscle groups, holding each stretch for 15-30 seconds.

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