Daily Exercise Routine

Warm-Up (2–3 mins)

Arm Circles – 30 seconds (15 seconds forward, 15 seconds back)
- Stand tall, extend arms out to your sides, and make small circles.
- Warms up shoulders and increases joint mobility.
Bodyweight Squats – 10 slow and controlled reps
- Stand with feet shoulder-width apart, lower hips as if sitting in a chair, and return to standing.
- Engages your legs, glutes, and core.
High Knees/Marching in Place – 1 minute
- Lift knees high toward your chest while alternating legs.
- Boosts heart rate and preps lower body muscles.
Hip Circles – 30 seconds (15 seconds each direction)
- Place hands on hips, rotate hips in a circular motion.
- Loosens hips and reduces stiffness.

Perform 2–3 rounds of the following circuit. Rest for 1–2 minutes between rounds.

Bodyweight/Goblet Squats – 10–15 reps
- Hold a kettlebell at your chest (if using one), squat down, and stand back up.
- Strengthens quads, hamstrings, glutes, and core.
Kettlebell Deadlifts – 10–12 reps
- With the kettlebell on the ground, hinge at your hips to grab it, stand tall, and lower it back.
- Targets hamstrings, glutes, and lower back.
Resistance Band Lateral Walks – 10 steps each direction
- With the band around your thighs, squat slightly and take steps sideways.
- Activates glutes and hip stabilisers.

Push-Ups – 10–20 reps
- Lower your chest to the ground with hands shoulder-width apart and push back up.
- Builds chest, shoulders, triceps, and core strength.
Kettlebell Rows – 8–10 reps per arm
- Bend at the hips, hold the kettlebell in one hand, and pull it toward your waist.
- Strengthens back muscles and arms.
Resistance Band Pull-Aparts – 10–12 reps
- Hold the band at chest height and stretch it apart until arms are wide.
- Targets upper back and improves posture.

Plank – Hold for 20–30 seconds
- Hold your body in a straight line, supported by your forearms and toes.
- Builds core stability and endurance.
Russian Twists – 10 twists per side
- Sit with knees bent, twist your torso side-to-side (optionally holding a kettlebell).
- Works obliques and rotational core strength.
Glute Bridge – 12–15 reps
- Lie on your back, push hips upward by squeezing your glutes, and lower slowly.
- Strengthens glutes, lower back, and core.

Cat-Cow Stretch – 30 seconds
- On all fours, alternate arching your back upward and dipping it downward.
- Loosens the spine and relieves tension.
Hip Flexor Stretch – 30 seconds per side
- Kneel on one leg, lean slightly forward to stretch the front of the hip.
- Opens tight hips and improves mobility.
Hamstring Stretch – 30 seconds per side
- Sit with one leg extended, reach for your toes, and hold.
- Stretches hamstrings and lower back.
Child’s Pose – 30 seconds
- Kneel, sit back on your heels, and stretch your arms forward on the ground.
- Relaxes the back and hips.