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1. Arm CirclesMobility / Warm-up30 sec each direction to loosen shoulders

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2. Bodyweight SquatsLower Body Strength3×15 reps, focus on depth and control

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3. Calf RaisesLower Legs / Balance3×20 reps, slow and steady

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4. Dead BugsCore Stability3×10 reps each side, keep back flat

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5. Elbow PlankCore / StabilityHold 30–60 sec, tighten core

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6. Front LungesLegs / Coordination3×10 reps per leg

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7. Glute BridgesGlutes / Lower Back3×15 reps, squeeze at top

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8. High KneesCardio / Speed3×30 sec rounds, drive knees up

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9. Incline Push-upsUpper Body Strength3×10–12 reps, on a bench or wall

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10. Jumping JacksCardio / Warm-up3×30 sec rounds

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11. Knee TucksCore / Coordination3×10–15 reps

 

12. Leg RaisesCore / Hip Flexors3×10–12 reps

 

13. Mountain ClimbersCardio / Core3×20–30 reps

 

14. Neck RollsMobility / Recovery5 slow rolls each direction

 

15. Overhead Reach StretchMobility / Recovery3×20 sec hold

 

16. Push-ups (Knee or Regular)Upper Body Strength3×8–12 reps

 

17. Quad Stretch (Standing)Flexibility3×20 sec per leg

 

18. Running in PlaceCardio / Endurance3×45 sec

 

19. Side PlankCore / ObliquesHold 20–40 sec each side

 

20. Toe TouchesFlexibility / Core3×15 reps

 

21. Up-Downs (Burpee Prep)Agility / Cardio3×10–12 reps (no

push-up)

 

22. Vertical JumpsExplosive Power3×10 reps, focus on soft

landings

 

23. Wall SitsStrength / EnduranceHold 30–60 sec

 

24. X-JumpsPower / CoordinationJump into “X” shape, 3×10 reps

 

25. Y-T-W Shoulder RaisesShoulder Stability3×10 each position

 

26. Zig-Zag Runs (Cone Drill)Agility / Speed3 sets of 20m zig-zag sprint