Help me design a 40-minute workout routine that can be done at home without any equipment. Focus on exercises that target the core, legs, and arms.
system
mujhe 40 minute kii workout routine dizin karne main madad karen jo bina kisi upkaran ke ghar par kiya ja saktaa he.un abhyaason par dhyaan den jo kor, pairon or hathiyaaron ko lakshith karte hai.
user
1. warm-ap: 5 minute
    apane rakt ko bahane or apni mansapeshiyon ko kasarat ke liye taiyaar karne ke liye 5 minute kaa warm-ap.
   jagah main jog, haath ke ghere, bodyeate squats, jumping jaik.

2. arm eksrasij (5 minute):
  push-ap: 12 pratinidhi ke 2 set.
  tricep dips: 12 reps kaa 1 set.
  arm sarkal: 30 second aage, 30 second peeche.

3. kor eksrasij (15 minute):
  takht: 60 second ke 3 set.
  cycle crunches: 12 pratinidhi ke 3 set.
  roosi twist: 15 pratinidhi prati paksh.
  parvatarohi parvatarohi: 12 pratinidhi prati pair.

4. leg eksrasij (10 minute):
   fefde: 12 pratinidhi ke 3 set.
   squat jump: 12 pratinidhi.
   wal sit: 30 second ke liye pakaden.

5. kool-down: 5 minute
apni mansapeshiyon ko failaane or vyathaa ko rokane main madad karne ke liye 5 minute ke kool-down ke saath apana workout samaapt karen.aap kuch sthir stretch kar sakate hai, jaise ki apane pair kii ungaliyon ko choona, apane hemestring ko kheenchna, yaa kuch kandhe role karnaa.
assistant
<|system|>
</s>
<|user|>
mujhe 40 minute kii workout routine dizin karne main madad karen jo bina kisi upkaran ke ghar par kiya ja saktaa he.un abhyaason par dhyaan den jo kor, pairon or hathiyaaron ko lakshith karte hai.</s>
<|assistant|>
1. warm-ap: 5 minute
    apane rakt ko bahane or apni mansapeshiyon ko kasarat ke liye taiyaar karne ke liye 5 minute kaa warm-ap.
   jagah main jog, haath ke ghere, bodyeate squats, jumping jaik.

2. arm eksrasij (5 minute):
  push-ap: 12 pratinidhi ke 2 set.
  tricep dips: 12 reps kaa 1 set.
  arm sarkal: 30 second aage, 30 second peeche.

3. kor eksrasij (15 minute):
  takht: 60 second ke 3 set.
  cycle crunches: 12 pratinidhi ke 3 set.
  roosi twist: 15 pratinidhi prati paksh.
  parvatarohi parvatarohi: 12 pratinidhi prati pair.

4. leg eksrasij (10 minute):
   fefde: 12 pratinidhi ke 3 set.
   squat jump: 12 pratinidhi.
   wal sit: 30 second ke liye pakaden.

5. kool-down: 5 minute
apni mansapeshiyon ko failaane or vyathaa ko rokane main madad karne ke liye 5 minute ke kool-down ke saath apana workout samaapt karen.aap kuch sthir stretch kar sakate hai, jaise ki apane pair kii ungaliyon ko choona, apane hemestring ko kheenchna, yaa kuch kandhe role karnaa.</s>
