AI-Generated Workout for Audrey:

Warm-Up (5 minutes)

• Jogging in place: 1 minute
• Jumping jacks: 1 minute
• Arm circles: 1 minute
• Dynamic leg swings: 1 minute
• Side steps: 1 minute

Main Workout (20 minutes)

Cycling Segment (4 minutes)

• Tabata Interval on Stationary Bike (if available): 8 rounds of 20-second full-out sprints, with 10-second rest intervals between each sprint.

Paddleboarding Segment (5 minutes)

• Planks: 1 minute (to mimic the paddleboarding motion)
• Squats: 1 minute (for lower body strength)
• Push-ups: 1 minute (for upper body strength)
• Single Leg Hover Squats: 1 minute each leg (for balance)

Tennis Segment (6 minutes)

• Agility Ladder Side Steps: 2 minutes (use chalk or tape to create a ladder pattern on the floor if you do not have an agility ladder)
• Body Weight Squats: 1 minute (for lower body strength)
• Alternating Forward Lunges: 1 minute each leg (for agility and lower body strength)
• Shadow swings: 1 minute practicing forehand and backhand swings without a racket.
• Resistance Swings: 45 seconds each side. Use a pull-up assist band with an anchor point at elbow height and simulate swinging forehand and backhand.

Vinyasa Yoga Sequence for Dancers (5 minutes)

• Mountain Pose (Tadasana): Stand tall, feel your feet on the ground, pull your knee caps up to engage your thighs, lengthen your spine, and reach the crown of your head up to the sky.
• Forward Fold (Uttanasana): From Mountain Pose, exhale as you sweep your arms out to the sides and fold forward over your legs.
• Plank Pose: From Forward Fold, step back into Plank Pose, keep your body in a straight line, engage your core.
• Downward Facing Dog (Adho Mukha Svanasana): From Plank Pose, lift your hips and push back into Downward Facing Dog.
• Warrior II (Virabhadrasana II): From Downward Facing Dog, step one foot between your hands, spin your back heel down, windmill your arms up, and bend into your front knee. Repeat on the other side.
• Repeat this sequence as needed to fill the time.

Cool Down (5 minutes)

• Full body stretch: Spend around 30 seconds on each major muscle group (neck, shoulders, arms, back, hips, legs).

Remember to maintain proper form throughout these exercises to prevent injury. Always stay hydrated and listen to your body, stopping if you experience any pain or discomfort. As always, it is recommended to consult with a healthcare professional before starting any new workout regimen.