Sample Workout Routine

This routine is designed to improve strength and flexibility, suitable for intermediate levels.

Warm-up
A series of dynamic stretches to prepare the body for exercise.
- Arm Circles
  Perform arm circles to warm up the shoulder joints.
- Leg Stretches
  Do leg stretches, focusing on hamstrings and quads.
Main Workout
The core of the workout, focusing on strength training.
- Push-ups
  Perform 3 sets of 12 push-ups, focusing on form and technique.
- Squats
  Do 3 sets of 10 squats, keeping the back straight and knees aligned.
Cool Down
Light stretching to aid in recovery and flexibility.
- Full-body Stretch
  Spend stretching all major muscle groups to aid recovery.