Warm-Up 

• March + Arm Swings – Lift knees, swing arms naturally.

• Torso Twists – Rotate side to side.

• High Knees / Fast March – Drive knees up, light on feet.

• Dynamic Side Lunges – Step wide, shift hips back.

• Shoulder Rolls + Arm Circles – Forward & back circles.

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Main Circuit 

Format: 8 stations, 40s work / 20s rest. Complete 3 rounds.

1. Heel Raises – Stand tall, lift heels, squeeze calves.

2. Side Lunges – Step wide, bend one knee, push back to center.

3. Standing Deadlifts (DBs) – Hinge at hips, flat back, squeeze glutes to stand.

4. Band Side Steps – Band at thighs/ankles, step side to side with tension.

5. Bench Push-Ups – Hands on bench, lower chest, press up.

6. Seated-to-Stand Squats – Light sit on bench, stand tall.

7. Dumbbell Rows – Hinge forward, pull DBs to ribs, squeeze shoulder blades.

8. Triceps Dips (Bench) – Hands behind, lower slow, press up.

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Finisher 

Format: 40s work / 20s rest each.

1. Mountain Climbers – Hands on ground/bench, drive knees forward.

2. Squat Jumps / Power Stands – Jump softly or rise quickly from bench.

3. Plank Shoulder Taps – Hold plank, tap opposite shoulders.

4. High Knees + Press (DBs optional) – Pump knees, press DBs overhead.

5. Russian Twists – Lean back, twist side to side (feet up or down).

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Cool-Down 

• Seated Hamstring Stretch (Bench) – Leg straight, lean forward.

• Standing Quad Stretch – Grab ankle, knees together.

• Calf Stretch (Bench Leg) – Heel down, lean into stretch.

• Shoulder Cross-Body Stretch – Pull arm across chest.

• Neck Rolls + Deep Breathing – Relax shoulders, slow breaths.