Strength and Stretch: Quick Energy Boost (10 Minutes)

1. Step-Back Lunges (2 sets of 10 reps per leg)
Step one foot back into a lunge, keeping your front knee aligned over your ankle. Return to standing and switch sides.

2. Hip Thrusts (2 sets of 10 reps)
Sit on the floor with your upper back against a surface (like a couch), knees bent. Press through your heels and lift your hips, squeezing your glutes.

3. Standing Calf Raises (2 sets of 12 reps)
Stand tall and lift onto your toes, then slowly lower back down to strengthen the calves.

4. Arm Circles (2 sets of 15 reps forward and backward)
Extend your arms to the sides and make small, controlled circles to engage your shoulders and upper body.

5. Cool Down: Cat-Cow Stretch (2 minutes)
On all fours, alternate between arching your back (Cow) and rounding it (Cat) while focusing on deep, steady breathing.