1: "Plank: Engage core and hold for 30 seconds, repeat 3 times"

2: "Squat: Keep back straight, lower hips to knees, and rise"

3: "Lunges: Step forward, lower back knee, and push back up"

4: "Push-up: Keep body straight, lower chest, and push back up"

5: "Mountain climbers: Alternate knees to chest in plank position"

6: "Bear crawl: Crawl forward, keeping hips low and core engaged"

7: "Burpees: Jump and squat, kick legs back, push up, and jump up"

8: "Superman: Lie on stomach, lift arms and legs, hold for 10 sec"

9: "Repeat circuit for 20 minutes to maximize calorie burn"