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Goblet Squat – 3x12
Dumbbell Bent-Over Row – 3x12
Standing Shoulder Press – 3x12
Glute Bridge (bodyweight or dumbbell) – 3x15
Core Finisher: Plank – 3x30 sec
Reverse Lunge – 3x10/leg
Dumbbell Glute Bridge 3x:30
Dumbbell Side Step Squat – 3x12
Dumbbell Calf Raises – 3x20
Core Finisher: Leg Raises – 3x15
Dumbbell Chest Press (floor or bench) – 3x12
Dumbbell Bicep Curl – 3x12
Dumbbell Tricep Kickback – 3x12
Dumbbell Lateral Raise 3x12
Core Finisher: Russian Twists – 3x20
Finish each workout with a 10-minute brisk walk — outside or on a treadmill.