Micro Workout for Kenneth

Do each exercise to the highest intensity you are capable of for a duration of 45 seconds, take a 15-second break, and then proceed to the next exercise. Do two rounds to get a 10-minute workout in.

1. Squats (45 sec): Stand with your feet shoulder-width apart. Lower your body as far as you can by pushing your hips back and bending your knees, with your weight on your heels. Push yourself back to the starting position and repeat.
2. Push-ups (45 sec): Start in a high plank position. Lower your body until your chest nearly touches the floor. Keep your elbows close to your body as you push back up.
3. Jumping Jacks (45 sec): Stand with your feet together and your arms at your sides. Simultaneously raise your arms above your head and jump up just enough to spread your feet wide. Reverse the movement and repeat.
4. Tricep Dips (45 sec): Sit on the edge of a chair or bench with your hands next to your thighs. Lift your body out in front of the bench with your knees bent, and lower your body by bending at the elbows until your arm at forearm create a 90 degree angle. Using your triceps lift yourself back to the starting position.
5. Alternating Lunges (45sec): Stand with your feet hip-width apart and your hands on your hips. Step forward with one foot and lower your body until your front knee is at a 90-degree angle. Push off your front foot to return to the starting position, then repeat on the other side.

Remember to adjust the intensity and duration according to your fitness level and comfort. Stay hydrated throughout the workout and listen to your body. Good luck!