Write a daily exercise routine for Monday to Sunday with a rest day in between, each day summarized in 160 characters or less

Monday : W arm - up , 3 0 - min card io , 3 sets of 1 2 push - ups , 3 sets of 1 2 squ ats , cool - down . \n T T ues day : Y oga or Pil ates for 4 5 min , foc using on core strength and flex ibility . \n \n W ed nes day : W arm - up , 3 0 - min card io , 3 sets of 1 2 lung es , 3 sets of 1 2 b ice p curl s , cool - down . \n \n Th urs day : Rest day - light stretch ing or a le is ure ly walk . \n \n F rid ay : High - int ens ity interval training for 3 0 min , altern ating between s print s and recovery periods . \n \n S aturday : Body weight exer cis es for 4 5 min , including bur pe es , mountain clim bers , and pl anks . \n \n S und ay : 1 - hour br isk walk or jog , with intervals of s print ing for 3 0 sec every 5 min . \n \n Rem ember to stretch before and after each work out , stay hyd r ated , and listen to your body to avoid injury . </s>