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daily workout checklist

Perform dynamic stretches for 5-10 minutes

Do a light cardio exercise (e.g., jogging, cycling) for 5-10 minutes

Choose exercises targeting different muscle groups (e.g., squats, push-ups, lunges, shoulder press)

Perform 3-4 sets of 8-12 repetitions for each exercise

Rest for 1-2 minutes between sets

Select a cardio activity (e.g., running, swimming, cycling, dancing)

Aim for at least 30 minutes of moderate-intensity cardio or 15-20 minutes of high-intensity cardio

Monitor heart rate if necessary

Include static stretches for major muscle groups (e.g., hamstrings, quadriceps, chest, back)

Hold each stretch for 15-30 seconds

Incorporate foam rolling or self-massage if desired

Choose exercises that focus on core strength and stability (e.g., planks, Russian twists, bird dogs)

Perform 2-3 sets of 10-15 repetitions for each exercise

Include balance exercises like single-leg stance or yoga poses

Perform static stretches to gradually lower heart rate and relax muscles

Hold each stretch for 15-30 seconds

Incorporate deep breathing or meditation for relaxation

Drink water before, during, and after the workout to stay hydrated

Consume a balanced meal or snack containing carbohydrates and protein within 30-60 minutes post-workout

Allow at least one rest day per week to allow muscles to recover

Get sufficient sleep (7-9 hours per night) to support the body's recovery process

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