**Workout Name: Total Body Blast** **Warm-up (5-10 minutes):** - Jogging or brisk walking on the treadmill for 5 minutes to increase heart rate and warm up muscles. - Dynamic stretching: Arm circles, leg swings, hip rotations, and trunk twists to loosen up the joints and muscles. **Main Workout (45 minutes):** 1. **Strength Circuit (3 rounds):** - Squats: 12 reps - Push-ups: 10 reps - Bent-over Rows (with dumbbells): 12 reps - Lunges (alternating legs): 10 reps each leg - Plank: Hold for 30 seconds 2. **Cardio Intervals (3 rounds):** - Jumping Jacks: 1 minute - High Knees: 1 minute - Mountain Climbers: 1 minute - Burpees: 1 minute 3. **Core Blast (2 rounds):** - Russian Twists (with medicine ball): 15 reps each side - Bicycle Crunches: 20 reps each side - Plank with Leg Lifts: 12 reps each leg - V-ups: 12 reps **Cool-down (5-10 minutes):** - Slow jogging or walking to bring the heart rate down. - Static stretching: Hamstring stretch, quadriceps stretch, calf stretch, chest stretch, and triceps stretch to improve flexibility and reduce muscle tension.