<p>&nbsp;</p>
<ul>
<li>Begin with a light warm-up, such as brisk walking or gentle jogging for 5-10 minutes.</li>
<li>Stand with feet hip-width apart and engage your core.</li>
<li>Start with a standing quadriceps stretch: hold one foot behind you and pull it towards your glutes, keeping your knees together.</li>
<li>Perform a hamstring stretch: place one heel on an elevated surface, keep your leg straight, and reach towards your toes.</li>
<li>Move into a standing calf stretch: step one foot back, press the heel into the ground, and bend the front knee slightly.</li>
<li>Transition to a dynamic hip flexor stretch: step forward into a lunge position, push your hips forward, and hold for a few seconds, then switch legs.</li>
<li>Incorporate arm circles: extend your arms to the sides and make small circles, gradually increasing the size.</li>
<li>Add a torso twist: stand with feet shoulder-width apart, place your hands on your hips, and twist your torso side to side.</li>
<li>Perform side lunges: step out to the side, bend the leading knee, and keep the trailing leg straight, then switch sides.</li>
<li>Conclude with deep breathing exercises: inhale deeply through your nose, expand your diaphragm, and exhale slowly through your mouth.</li>
<li>Cool down with a slow walk or gentle stretches to bring your heart rate back to normal.</li>
</ul>
<p>&nbsp;</p>