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| Segment | Time | Focus | |---------|------|-------| | Warm-up | 5 min | Dynamic mobility + light cardio | | Block 1 (Lower body) | 12 min | Squats, lunges, glute bridges (with optional dumbbells) | | Block 2 (Upper body) | 12 min | Push-ups, rows, shoulder taps | | Block 3 (Cardio spike) | 10 min | Low-impact plyo (high knees, skaters, step touches) | | Block 4 (Core + stability) | 10 min | Planks, leg raises, anti-rotation holds | | Cooldown | 6 min | Deep stretching + breathwork | vicky apump 55
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