Strength
01
Side Plank Right
Core stability; hold on right side
3 × 30s
rest 30s
Cardio
02
March Or Jog In Place
Warm-up to prepare joints and raise HR
90s
rest 30s
03
Run - Interval Training
Treadmill intervals: 6 x (60s hard / 60s easy) or continuous 10 min steady if preferred
600s
rest 60s
04
Butt Kicks
Short high-cadence cardio to keep HR elevated
120s
rest 30s
Cooldown
05
Single Leg Hamstring Stretch
Cooldown stretch each leg
60s
rest 30s
06
Cobra Stretch
Final cooldown for anterior chain and low back mobility
60s
rest 30s