Warm-up:

Start with a 5-10 minute warm-up to prepare your body for exercise. Include dynamic movements such as arm circles, leg swings, light jogging, and bodyweight squats to increase blood flow and loosen up muscles.

Circuit 1:

1. Squats Pulse: 15 repetitions
2. Front Side Jacks: 10 repetitions
3. Squats Pulse Star: 8 repetitions
4. Skaters Jump: 8 repetitions
5. Bicycle Crunches: 8 repetitions per side

Rest: 1-2 minutes before moving on to Circuit 2.

Circuit 2:

1. Punch Up Jacks: 15 repetitions
2. Shoulder Tap: 15 repetitions
3. Climber: 15 repetitions
4. Stand P Star: 15 repetitions
5. Reach Up and Reach Down: 15 repetitions

Rest: 1-2 minutes before moving on to Circuit 3.

Circuit 3:

1. Squats Side Steps: 15 repetitions
2. Squats Punch: 8 repetitions
3. Jumping Jack + Side Punch: 15 repetitions
4. Criss Cross Climber: 8 repetitions
5. Squats Side Steps: 15 repetitions

Rest: 1-2 minutes before moving on to Circuit 4.

Circuit 4:

1. Plank Kick Your Butt: 8 repetitions
2. Explode to Star: 15 repetitions
3. High Knee: 8 repetitions
4. Squats Pulse: 15 repetitions
5. Dynamic Heel Taps: 8 repetitions

Rest: 1-2 minutes before moving on to Circuit 5.

Circuit 5:

1. Calf Under Kicks: 15 repetitions
2. Drop Jumps: 8 repetitions
3. Split Jumps: 15 repetitions
4. Squat Jumps: 8 repetitions
5. Burpee + Jumping Jacks: 15 repetitions

Cool-down:

After completing Circuit 5, cool down with 5-10 minutes of light cardio such as walking or cycling to gradually lower your heart rate. Follow this with stretches targeting major muscle groups, focusing on flexibility and relaxation. Cooling down helps prevent muscle soreness and aids in recovery.