Create random workout routines

Here are 5 randomly generated full-body workout routines, each with a mix of strength, cardio, and mobility exercises. These are suitable for home or gym use and can be adapted to any fitness level by adjusting reps, sets, or weights.

Workout Routine 1: Strength + HIIT Focus
Duration: ~45 minutes

1. Warm-Up (5 mins)

   • Jumping jacks – 1 min

   • Arm circles – 30 sec each direction

   • High knees – 1 min

   • Bodyweight squats – 1 min

   • Hip openers – 1 min

2. Strength Circuit (Repeat 3x)

   • Push-ups – 12 reps

   • Goblet squats – 15 reps

   • Dumbbell rows – 12 reps/arm

   • Plank – 45 sec

   • Dumbbell shoulder press – 12 reps

3. HIIT Finisher (Repeat 2x)

   • Burpees – 30 sec

   • Mountain climbers – 30 sec

   • Jump lunges – 30 sec

   • Rest – 1 min

Workout Routine 2: Upper Body + Core Focus
Duration: ~40 minutes

1. Warm-Up (5 mins)

   • Arm swings – 1 min

   • Shoulder rolls – 1 min

   • Wall push-ups – 1 min

   • Cat-cow stretch – 1 min

   • Jump rope – 1 min

2. Strength Sets (3 rounds)

   • Pull-ups or assisted pull-ups – 8-10 reps

   • Incline push-ups – 12-15 reps

   • Dumbbell bench press – 12 reps

   • Tricep dips – 10-12 reps

   • Plank shoulder taps – 30 sec

3. Core Blast (Repeat 3x)

   • Bicycle crunches – 30 sec

   • Russian twists – 20 reps

   • Leg raises – 15 reps

   • Side plank – 30 sec each side

Workout Routine 3: Lower Body Burnout
Duration: ~45 minutes

1. Warm-Up (5 mins)

   • Jumping jacks – 1 min

   • Walking lunges – 1 min

   • Air squats – 1 min

   • Butt kicks – 1 min

   • Hip bridges – 1 min

2. Strength Sets (Repeat 4x)

   • Deadlifts (barbell or dumbbell) – 10 reps

   • Bulgarian split squats – 10 reps/leg

   • Glute bridges – 15 reps

   • Calf raises – 20 reps

   • Wall sit – 45 sec

3. Mobility Cool Down

   • Seated forward fold – 1 min

   • Figure four stretch – 30 sec/leg

   • Hamstring stretch – 1 min

   • Pigeon pose – 1 min/side

Workout Routine 4: Full Body Circuit (No Equipment)
Duration: ~30-35 minutes

1. Warm-Up (5 mins)

   • High knees – 1 min

   • Arm circles – 1 min

   • Jumping jacks – 1 min

   • Leg swings – 1 min

   • Standing toe touches – 1 min

2. Circuit (Repeat 4x)

   • Bodyweight squats – 20 reps

   • Push-ups – 15 reps

   • Reverse lunges – 10 reps/leg

   • Plank – 45 sec

   • Burpees – 10 reps

3. Stretch (5 mins)

   • Cobra stretch – 30 sec

   • Child’s pose – 1 min

   • Quad stretch – 30 sec/leg

   • Neck rolls – 30 sec

Workout Routine 5: Cardio + Conditioning
Duration: ~40 minutes

1. Warm-Up (5 mins)

   • Jump rope – 2 mins

   • Bodyweight squats – 1 min

   • Arm swings – 1 min

   • Hip circles – 1 min

2. Cardio Ladder (No rest between sets)

   • 10 Jump squats

   • 20 Mountain climbers

   • 30 Skaters

   • 40 High knees

   • 50 Jumping jacks
     (Rest 1-2 mins and repeat the ladder in reverse)

3. Core Finisher (Repeat 3x)

   • Plank jacks – 30 sec

   • Flutter kicks – 30 sec

   • Sit-ups – 15 reps

   • Side crunches – 10 reps/side

These routines can be rotated throughout the week or customized depending on your goals. Let me know if you want routines tailored to specific equipment, goals (e.g., muscle gain, fat loss), or durations.