15th Exercise is Squat

 Do this Exercise for 3 minutes

03:00

Squats are a fundamental exercise that strengthens the quads, glutes, and hamstrings, promoting lower body power and endurance. They enhance core stability and improve overall balance and coordination. Additionally, squats boost metabolic rate and support functional movements, contributing to better overall fitness and athletic performance.

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Eat dinner between 8pm to 9:30pm

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Remember: [ Drink 3 to 4 liters of water every day. 

Do Not drink it all at once; instead, 

divide it into smaller portions throughout the day. 

In total, you should consume 3 to 4 liters of water daily. ]