🔥 25-Minute Full Body Fitness Plan
⏱️ Warm-Up (5 minutes)
- 30 seconds: Arm circles forward
- 30 seconds: Arm circles backward
- 1 minute: March in place or light jog
- 1 minute: Bodyweight squats
- 2 minutes: Dynamic stretches (leg swings, shoulder rolls, hip circles)
💪 Main Workout (15 minutes – Circuit Style, Repeat 2x)
Round 1 (7.5 minutes)
- 45 seconds: Jumping jacks
- 45 seconds: Push-ups (modified if needed)
- 45 seconds: Bodyweight lunges (alternating legs)
- 45 seconds: Plank (on forearms or hands)
- 45 seconds: Glute bridges or hip thrusts
- 45 seconds: High knees or power march
- 1 minute: Rest and hydrate
Repeat the circuit once more
🧘 Cool Down & Stretch (5 minutes)
- 1 minute: Forward fold stretch (hamstrings & back)
- 1 minute: Seated or standing quad stretch (30 sec/leg)
- 1 minute: Shoulder and triceps stretch
- 1 minute: Cat-cow stretch (on hands and knees)
- 1 minute: Deep breathing in seated position
