Summary of Exercises: This workout plan includes a variety of exercises, focusing on bodyweight calisthenics, stretching, and free weight training to improve strength, flexibility, and endurance.

1. Warm-Up & Stretching

Start with dynamic stretches like arm swings, torso twists, and leg swings to loosen muscles and joints. For flexibility, static stretching (e.g., hamstring or quadriceps stretches) should be done after workouts.

2. Calisthenic Exercises

Includes jumping jacks, squats, push-ups, lunges, planks, and high knees to build endurance, mobility, and strength using body weight. Perform 2-4 sets of 10-20 reps depending on fitness level.

3. Free Weight Lifting Exercises

It involves bicep curls, shoulder presses, deadlifts, squats, lunges, upright rows, and triceps extensions using dumbbells to target major muscle groups. To build strength safely, select a manageable weight (5-20 lbs per dumbbell) and complete 8-15 reps per set for 3-4 sets.

4. Cool-Down & Recovery

End workouts with light walking and static stretching to relax muscles, reduce soreness, and improve flexibility. Stay hydrated and maintain consistent workouts (3-5 times weekly) for long-term progress.

Following these exercises with proper form and gradual progression, you'll develop a more substantial, healthier, and flexible body while minimizing injury risks.