Day 1: Lower Body Strength - Squat Emphasis

Cool-down: 5-10 minutes of static stretching for lower body

Day 2: Cardio and Core

Warm-up: 5-10 minutes of light cardio
30-45 minutes of moderate-intensity cardiovascular exercise (running, cycling, etc.)
Russian Twists: 3 sets of 20 reps (10 each side)
Hanging Leg Raises: 3 sets of 12 reps
Planks: 3 sets, hold for 45-60 seconds

Cool-down: 5-10 minutes of stretching

Day 3: Rest or Active Recovery

Day 1: Lower Body Strength - Squat Emphasis

Cool-down: 5-10 minutes of static stretching for lower body

Day 1: Lower Body Strength - Squat Emphasis

Cool-down: 5-10 minutes of static stretching for lower body