In this Workout "Day 1: Total Body Strength
Warm-Up (5 Minutes)
1. March in Place – 1 minute
2. Arm Circles – 30 seconds forward, 30 seconds backward
3. Hip Circles – 1 minute
4. Leg Swings – 30 seconds each leg
5. Neck Rolls – 30 seconds each direction
Workout Circuit (20 Minutes)
Perform 2 rounds of the following exercises. Rest for 30 seconds between exercises and 1 minute between rounds.
1. Wall Squats 
    * Stand with your back against a wall. Slide down until your knees are at a 90-degree angle.
    * Hold for 30 seconds.
2. Push-Ups (Modified on Knees or Against Wall if Needed) 
    * Reps: 10-15
3. Walking Lunges 
    * Step forward into a lunge, alternating legs.
    * Reps: 10 each leg
4. Glute Bridges 
    * Lie on your back, feet flat on the floor. Lift hips toward the ceiling.
    * Reps: 15
5. Plank 
    * Hold a plank position on forearms.
    * Duration: 30 seconds
6. Wall Climb 
    * Stand facing the wall, "walk" your hands up as high as you can.
    * Reps: 10
Cool-Down (5 Minutes)
1. Hamstring Stretch – 1 minute
2. Quad Stretch – 30 seconds each leg
3. Chest Stretch Against Wall – 1 minute
4. Child's Pose – 1 minute
5. Deep Breathing – 1 minute

Day 2: Cardio and Core
Warm-Up (5 Minutes)
1. Jumping Jacks or Step Jacks – 1 minute
2. High Knees (March in Place for Low Impact) – 1 minute
3. Torso Twists – 1 minute
4. Ankle Rotations – 30 seconds each side
5. Shoulder Rolls – 1 minute
Workout Circuit (20 Minutes)
Perform 2 rounds of the following exercises. Rest for 30 seconds between exercises and 1 minute between rounds.
1. Mountain Climbers 
    * Duration: 30 seconds
2. Bicycle Crunches 
    * Reps: 20
3. Burpees (Modify by Removing the Jump If Needed) 
    * Reps: 10
4. Standing Side Crunches 
    * Reach elbow to same-side knee.
    * Reps: 15 each side
5. Wall Sit with Calf Raise 
    * While in wall sit, lift heels off the ground.
    * Duration: 30 seconds
6. Reverse Crunches 
    * Lie on back, lift hips off the mat.
    * Reps: 15
Cool-Down (5 Minutes)
1. Standing Forward Bend – 1 minute
2. Side Stretch – 30 seconds each side
3. Figure Four Stretch – 30 seconds each leg
4. Neck Stretch – 30 seconds each side
5. Deep Breathing – 1 minute

Day 3: Upper Body Focus
Warm-Up (5 Minutes)
1. Arm Swings – 1 minute
2. Shoulder Shrugs – 1 minute
3. Wrist Circles – 1 minute
4. Head Tilts – 30 seconds each side
5. Torso Rotations – 1 minute
Workout Circuit (20 Minutes)
Perform 2 rounds of the following exercises. Rest for 30 seconds between exercises and 1 minute between rounds.
1. Wall Push-Ups 
    * Stand arms-length from wall, push body towards wall and back.
    * Reps: 15
2. Tricep Dips (Use Sturdy Chair or Edge of Couch if Available) 
    * If not, perform overhead tricep extensions with imaginary resistance.
    * Reps: 12
3. Supermans 
    * Lie face down, lift arms and legs simultaneously.
    * Reps: 15
4. Inchworms 
    * Stand, bend forward, walk hands out to plank, then back.
    * Reps: 10
5. Wall Angels 
    * Back against wall, slide arms up and down.
    * Reps: 10
6. Plank Shoulder Taps 
    * In plank, tap each shoulder with opposite hand.
    * Reps: 10 each side
Cool-Down (5 Minutes)
1. Chest Stretch Against Wall – 1 minute
2. Upper Back Stretch – 1 minute
3. Tricep Stretch – 30 seconds each arm
4. Wrist Flexor Stretch – 30 seconds each side
5. Deep Breathing – 1 minute

Day 4: Lower Body Blast
Warm-Up (5 Minutes)
1. Light Jog or March in Place – 1 minute
2. Butt Kicks – 1 minute
3. Leg Swings Forward and Backward – 30 seconds each leg
4. Hip Openers – 1 minute
5. Calf Raises – 1 minute
Workout Circuit (20 Minutes)
Perform 2 rounds of the following exercises. Rest for 30 seconds between exercises and 1 minute between rounds.
1. Squat Pulses 
    * Lower into squat, pulse up and down slightly.
    * Duration: 30 seconds
2. Reverse Lunges 
    * Step back into lunge position.
    * Reps: 10 each leg
3. Lateral Lunges 
    * Step to the side into a lunge.
    * Reps: 10 each side
4. Single-Leg Glute Bridge 
    * One foot on floor, other leg raised.
    * Reps: 10 each leg
5. Wall Calf Raises 
    * Hands on wall for balance.
    * Reps: 20
6. Donkey Kicks 
    * On all fours, kick heel up towards ceiling.
    * Reps: 15 each leg
Cool-Down (5 Minutes)
1. Quad Stretch – 30 seconds each leg
2. Hamstring Stretch – 1 minute
3. Butterfly Stretch – 1 minute
4. Ankle Circles – 30 seconds each side
5. Deep Breathing – 1 minute

Day 5: Active Recovery and Flexibility
Warm-Up (5 Minutes)
1. Gentle Neck Stretches – 1 minute
2. Shoulder Rolls – 1 minute
3. Spinal Roll-Downs – 1 minute
4. Ankle Rotations – 1 minute
5. Deep Breathing with Arm Raises – 1 minute
Flow Sequence (20 Minutes)
Move slowly through the following stretches and poses, holding each one for the suggested time.
1. Child's Pose 
    * Duration: 2 minutes
2. Cat-Cow Stretch 
    * Alternate between arching and rounding your back.
    * Duration: 2 minutes
3. Downward Dog 
    * Press hips up and back.
    * Duration: 1 minute
4. Cobra Stretch 
    * Lie face down, lift chest off mat.
    * Duration: 1 minute
5. Seated Forward Fold 
    * Sit with legs extended, reach towards toes.
    * Duration: 2 minutes
6. Pigeon Pose (or Figure Four on Back for Modification) 
    * Duration: 1 minute each side
7. Thread the Needle Stretch 
    * On all fours, slide arm under torso.
    * Duration: 1 minute each side
8. Standing Side Stretch 
    * Reach arm overhead to opposite side.
    * Duration: 1 minute each side
9. Chest Opener Against Wall 
    * Press arm against wall, turn away to stretch chest.
    * Duration: 1 minute each side
Cool-Down (5 Minutes)
1. Savasana (Corpse Pose) – Lie flat, relax completely.
    * Duration: 5 minutes
" what does wall climb means? Can you explain it better? Also with what exercises I could replace that?