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> exercises to get the perfect body
exercises to get the perfect body
Warm-Up
5 minutes of light cardio (jogging, jumping jacks, etc.)
Dynamic stretches for all major muscle groups
Arm circles to warm up the shoulders
Leg swings to loosen up the hips
Torso twists to engage the core
Walking lunges to activate the legs
Neck rolls to release tension
Strength Training
Squats: 3 sets of 12 reps
Push-ups: 3 sets of 10 reps
Lunges: 3 sets of 10 reps per leg
Dumbbell rows: 3 sets of 12 reps
Plank: 3 sets of 30 seconds
Cardio
HIIT workout: 20 minutes of intervals (30 seconds high intensity, 1 minute low intensity)
Running: 30 minutes at a moderate pace
Cool Down
5 minutes of light cardio (walking, stretching)
Static stretches for all major muscle groups
Nutrition
Eat a balanced diet with plenty of fruits, vegetables, lean proteins, and whole grains
Stay hydrated by drinking plenty of water throughout the day
Recovery
Get 7-9 hours of sleep each night
Take rest days to allow your muscles to recover and prevent injury
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