1. Warm-up (2 Rounds)

The warm-up prepares the body for the workout:

• Jumping Jacks: Hands up overhead, feet kicking out to the sides.
  
  
• Butt Kicks: Kick your feet up high so your heels reach your glutes.
  
  
• Bodyweight Squats: Drop down comfortably, ensuring knees track over ankles and pushing up through your heels.
  
  
• Arm Circles: Start small and gradually increase the size of the circles, then switch direction (backwards).
  
  

2. HIIT Circuit (2 Rounds)

Structure: 30 seconds on, 30 seconds off for each exercise.

Exercise Instructions Reverse Lunges (Right Leg) Step back, gently tap the knee down, and explode back up. Push through your front heel. Reverse Lunges (Left Leg) Repeat the movement on the opposite side, keeping the reps fast. Push-ups Hands down on the mat, keep your core engaged and spine neutral. Modify by dropping to your knees. Use a wider grip for chest focus or elbows tucked for tricep focus. Bicycle Crunches Lay on your back, hands behind your head for support. Bring opposite elbow to opposite knee, exhaling as you crunch, and keeping your low back pressed into the ground. Glute Bridges (Right Side) Lay on your back with your right heel close to your glute. Pull your left knee into your chest and push up through your right heel into hip extension, squeezing the right glute. Glute Bridges (Left Side) Repeat the movement, pushing up through your left heel and pulling your right knee into your chest. Spider-Man Planks Start in a high plank position. Bring your knee to the elbow on the same side (left knee to left elbow, right knee to right elbow), crunching the obliques. Keep your eyes looking down at the mat.

3. Cool-down

Finish the workout with stretches to loosen tight muscles:

• Standing Toe Touch: Reach down for your toes, then step back and walk yourself over to the other side.
  
  
• Seated Forward Fold: Sit down, point your toes and reach forward to grab the arches of your feet. Then, flex your feet (toes to the sky) and pull the toes toward you.
  
  
• Seated Straddle Stretch: Kick your feet out into a straddle, then crawl down towards the center, bringing elbows to the floor if possible.
  
  
• Side Straddle Reach: Slowly walk your hands over to one side and grab the arch of your foot or ankle. Repeat on the other side.
  
  
• Seated Side Bend: Sit upright, reach one arm up and over to stretch your lats and obliques. Repeat on the other side.
  
  
• Kneeling Lunge with Arm Reach: Step back into a lunge position (straight back leg, bent front leg). Reach your arm across your body, and then up and over for a stretch. Switch sides and repeat.
  
  

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