1️⃣ Warm-Up (5–10 Minutes) 🔥

Start with light cardio to get your blood flowing and muscles ready. Try:

• 🚶‍♂️ Treadmill Walk
• 🚴‍♀️ Stationary Bike
• 🧍 Jumping Jacks

2️⃣ Squats (3 sets of 12 reps) 🦵

Works your legs and glutes. Use just your body weight or hold a dumbbell for extra resistance. Keep your chest up and knees behind your toes. ✅

3️⃣ Dumbbell Chest Press (3 sets of 10 reps) 🏋️‍♀️

Targets your chest and triceps. Use a flat bench and push the weights upward while keeping your arms controlled. 💥

4️⃣ Lat Pulldown (3 sets of 10 reps) 🦾

Great for your back and shoulders. Pull the bar down to your chest and control it on the way up. Don’t jerk the motion! 👌

5️⃣ Dumbbell Shoulder Press (3 sets of 10 reps) 🧍‍♂️

Strengthens your shoulders. Sit or stand, then press the weights overhead slowly and steadily. 🎯

6️⃣ Plank (3 rounds of 30 seconds) 🔒

Engages your core. Keep your back straight and abs tight—no sagging! 🧘‍♂️

7️⃣ Cool Down & Stretch (5–10 Minutes) 🧘

Help your muscles recover by stretching your arms, legs, and back. This prevents soreness and improves flexibility. 🌿