"Beginners: Prioritize form, technique, and recovery. Schedule 2 strength and 2 cardio days, with rest after each strength day for positive adaptations."
"Do three circuits, exercises one to nine. Rest for two minutes between rounds. Focus on targeted area for maximum burn and effectiveness."
"Glute bridge exercise with dumbbell: Lie on floor with weight over hips. Drive through heels, lift hips, squeeze glutes. 20 reps, 5 sec hold."
"Lie on back, arms up, legs bent. Alternate lowering arm and extending leg. Watch back arch. 10 reps per leg."
"Stand with dumbbells, step into left leg lunge. Push off, repeat. 10 reps per leg."
"Use kettlebell in high plank. Row right arm, engage lats. 10 reps, switch sides."
"Hold dumbbells, hinge at hips, lower weights in front of legs. Squeeze glutes, push hips forward. 10 reps per leg."
"Lie down, hold dumbbells, tuck pelvis, push overhead. Reverse to start. 10 reps."
"Stand, hold dumbbell, squat down, elbows brush knees. Hold, push up. 20 reps."
"Sit, hold kettlebell, twist torso side to side. Engage core, repeat 10 reps."