Cardio and Outdoor Activity (20 minutes):

1. Brisk Outdoor Walk (15 minutes): Maintain a steady pace to elevate your heart rate.
2. Light Jogging Intervals (5 minutes): Add short intervals of light jogging if comfortable.

Lower Body and Core Strength (15 minutes):

1. Reverse Lunges (7-8 minutes):
- Stand with feet hip-width apart, step back into a lunge with one leg, then return to starting position. Alternate legs. Perform 2 sets of 10-12 repetitions per leg.
2. Lateral Pelvic Tilts (7-8 minutes):
- Lie on your back with knees bent and feet flat on the floor. Gently tilt your pelvis to the side, alternating from left to right. Perform 2 sets of 15 tilts per side.

Upper Body (10 minutes):

1. Dumbbell Shoulder Press (5 minutes):
- Using 5-pound weights, perform shoulder presses. Perform 2 sets of 12 repetitions.
2. Dumbbell Tricep Kickbacks (5 minutes):
- Continue with the 3-pound weights for tricep kickbacks. Perform 2 sets of 12 repetitions.

Outdoor Cardio and Strength Workout