Stretching Routine
Improve your flexibility, reduce muscle tension, and prevent injuries with these essential stretches.
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Neck Stretch (2 sets of 15-second hold)
Gently tilt your head, bringing your ear toward your shoulder until you feel a light stretch.
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Shoulder Stretch (2 sets of 15-second hold per side)
Cross one arm over your chest and use the other arm to gently pull it closer to your body.
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Hamstring Stretch (2 sets of 30-second hold per leg)
Sit on the floor with one leg extended, the other bent. Lean forward over the straight leg.
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Quad Stretch (2 sets of 30-second hold per leg)
While standing, hold onto a support, grab your ankle and gently pull your heel towards your glute.
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Calf Stretch (2 sets of 30-second hold per leg)
Stand facing a wall with one foot forward. Lean into the wall, keeping your back leg straight.
Cardio Routine
Get your heart rate up and improve your cardiovascular endurance with these effective exercises.
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Jumping Jacks (3 sets of 30 seconds)
A full-body exercise. Jump while spreading your legs and bringing your arms overhead.
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Burpees (3 sets of 10 reps)
A challenging full-body move: squat, kick legs back to a plank, return to squat, and jump up.
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High Knees (3 sets of 30 seconds)
Run in place, bringing your knees up towards your chest as high as possible.
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Mountain Climbers (3 sets of 30 seconds)
From a plank position, alternate bringing each knee towards your chest, as if running.
Resistance Routine
Build strength and tone your muscles using these foundational bodyweight resistance exercises.
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Push-ups (3 sets of 10 reps)
Lower your body until your chest nearly touches the floor, keeping your back straight.
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Squats (3 sets of 15 reps)
Lower your hips as if sitting in a chair, keeping your chest up and back straight.
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Lunges (3 sets of 10 reps each leg)
Step forward with one leg and lower your hips until both knees are bent at a 90-degree angle.
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Plank (3 sets of 30-second hold)
Hold a push-up position, keeping your body in a straight line from head to heels.
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Glute Bridges (3 sets of 15 reps)
Lie on your back, lift your hips off the floor until your body forms a straight line.
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Chair Dips (3 sets of 12 reps)
Using a sturdy chair, lower your body down with your arms until your elbows are at 90 degrees.
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Calf Raises (3 sets of 20 reps)
Stand with feet flat on the floor, then push through the balls of your feet to raise your heels.
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Supermans (3 sets of 12 reps)
Lie on your stomach and simultaneously lift your arms, legs, and chest off the floor.
