Workout for adults

 Warm-up:

Start with a light warm-up to prepare your body for exercise. Spend 5-10 minutes doing dynamic stretches, such as arm circles, leg swings, and torso twists. This will increase your heart rate and loosen up your muscles.

Cardiovascular Exercise: Choose any form of cardiovascular exercise that you enjoy and can sustain for at least 20-30 minutes. Options include jogging, cycling, swimming, or using an elliptical machine. Maintain a moderate intensity level, where you can still hold a conversation but feel slightly breathless.

Strength Training:

Perform a circuit of strength exercises targeting major muscle groups. Aim for 2-3 sets of 10-15 repetitions for each exercise. Use dumbbells, resistance bands, or your body weight as resistance. Here's a sample circuit:

1. Squats: Stand with feet hip-width apart, lower into a squat position, and rise back up.
2. Push-ups: Assume a plank position, lower your body towards the floor, and push back up.
3. Lunges: Step forward with one foot, bend both knees, and return to the starting position.
4. Dumbbell Rows: Hold a dumbbell in one hand, hinge forward at the hips, and row the weight up towards your chest.
5. Shoulder Press: Hold dumbbells at shoulder level, extend arms overhead, and lower back down.
6. Plank: Assume a push-up position with elbows directly under your shoulders and hold for 30-60 seconds.
7. Bicep Curls: Hold dumbbells with palms facing forward, bend your elbows, and curl the weights towards your shoulders.

Cool-down and Stretching: Finish your workout with a cool-down to gradually lower your heart rate. Perform light aerobic activity, such as walking, for 5-10 minutes. Then, focus on static stretches, holding each stretch for 15-30 seconds. Target major muscle groups, including your calves, hamstrings, quadriceps, chest, shoulders, and back.

Remember to listen to your body, stay hydrated, and modify exercises as needed. It's always a good idea to consult with a healthcare professional before starting a new workout routine, especially if you have any pre-existing medical conditions.

Please note that while the structure and format of this workout routine can be shared freely, it's essential to credit the original source if you're quoting or paraphrasing any specific instructions or descriptions from a copyrighted publication or website.