# Fitness: Daily Workout Plan (30 minutes)

- [ ] Warm up (5 min): Light jogging, jumping jacks, and dynamic stretches #workout

  - [x] High knees
  - [x] Butt kicks
  - [x] Arm circles
  - [ ] Lunges with a twist

- [x] Strength training (10 min) #workout

  - [x] Squats: 3 sets of 12 reps
  - [x] Push-ups: 3 sets of 10 reps
  - [x] Plank: Hold for 3 sets of 60 seconds

- [ ] Cardio (10 min) #workout

  - [ ] Treadmill walk/jog at an incline of 2.0 and a speed of 4.5 mph
  - [ ] Stationary bike: Pedal at a moderate resistance for 10 minutes

- [x] Core exercises (5 min) #workout

  - [x] Leg raises: 3 sets of 15 reps
  - [x] Russian twists: 3 sets of 20 reps
  - [x] Bicycle crunches: 3 sets of 30 seconds on each side

- [ ] Cool down (5 min): Light stretching and foam rolling #workout
  - [ ] Hamstring stretch with a strap or towel
  - [ ] Quad stretch
  - [ ] Calf stretch against the wall