<prompt> Sisinya boikoetliso ba metsotso e 10 boo u ka bo etsang lapengnan  <response>: Instruction in English: Suggest a 10-minute workout to do at home . Response in English: Heres a 10-minute workout that you can do at home:1. Warm-up 1 minuteStart with a minute of light jogging or jumping jacks to get your heart rate up and your muscles warmed up.2. Squats 1 minute Stand with your feet shoulder-width apart, then lower your hips as if sitting back into a chair. Keep your weight in your heels and your chest up. Push back up to standing and repeat.3. Push-ups 1 minuteGet into a plank position with your arms extended. Lower your body until your chest nearly touches the ground, then push back up to the starting position.4. Mountain Climbers 1 minuteStart in a plank position, then rapidly bring your right knee towards your chest, then back to the starting position. Quickly switch sides, bringing your left knee towards your chest. Continue alternating sides.5. Jumping Lunges 1 minuteStart in a lunge position with your right foot forward. Push off the ground and switch legs in mid-air, landing in a lunge position with your left foot forward. Repeat, alternating sides.6. Plank 1 minuteGet into a plank position with your forearms on the ground and your body in a straight line. Hold this position, engaging your core to keep your hips from sagging.7. Burpees 1 minuteStart standing, then place your hands on the ground and jump your feet back into a plank position. Do a push-up, then jump your feet back to your hands and jump up into the air. Repeat.8. Russian twists 1 minuteSit on the ground with your knees bent, then lean back slightly and lift your feet off the ground. Hold your hands in front of you, twisting your torso from side to side. Keep your core engaged and your back straight.9. Bicycle crunches 1 minuteLie on your back with your hands behind your head and your legs extended. Bring your right knee towards your chest while twisting your left elbow towards your knee. Switch sides, bringing your left knee towards your chest and your right elbow towards your knee. Continue alternating sides.10. Cool down 1 minuteTake a minute to cool down with some light stretching, focusing on your arms, legs, and core. Take deep breaths and let your heart rate return to normal. . Response in Sesotho: Mona ke boikoetliso ba metsotso e 10 boo u ka bo etsang lapeng: 1. Ho iphuthumatsa motsotso o le 1 Qala ka motsotsoana oa ho matha hanyenyane kapa ho qhomela jeck ho etsa hore pelo ea hao e otle le mesifa ea hao e futhumale. 2. Li-squats motsotso o le mong Ema maoto a hao a arohane ka bophara ba mahetla, ebe u theola letheka joalokaha eka u lutse setulong. Boloka boima ba hao liretheng le sefuba sa hao holimo. Sutumelletsa morao ho ema me u phete. 3. Li-push-ups motsotso o le mong Kena sebakeng sa lepolanka u otlolle matsoho. Fokotsa mele oa hau ho fihlela sefuba se batla se ama fatše, ebe u sutumelletsa morao sebakeng sa ho qala. 4. Bahloela Lithabeng Motsotso o le mong Qala ka lepolanka, ebe u potlakela ho tlisa lengole la hao le letona sefubeng sa hao, ebe u khutlela sebakeng sa ho qala. Fetola mahlakore ka potlako, u isa lengole la hao le letšehali sefubeng sa hau. Tsoela pele ho fapanyetsana mahlakore. 5. Ho Qoba Matšoafo Motsotso o le mong Qala sebakeng sa ho tsubella ka leoto la hao le letona ho ea pele. Suthela fatše me u fetole maoto bohareng ba moea, u koale sebakeng sa ho tsubella ka leoto la hao le letšehali pele. Pheta, mahlakore a fapanyetsana. 6. Lepolanka motsotso o le mong Kena sebakeng sa lepolanka matsoho a hau a le fatše me mele oa hau o otlolohile. Tšoara boemo bona, u kenye mokokotlo oa hau ho thibela letheka la hau hore le se ke la sisinyeha. 7. Li-Burpees 1 motsotso Qala ho ema, ebe u beha matsoho fatše me u qhomele maoto a hao hape sebakeng sa lepolanka. Etsa push-up, ebe u qhomela maoto a hao ho khutlela matsohong a hao me u qhomele moeeng. Pheta. 8. Ho sotha ha Russia 1 motsotso Lula fatše u iname mangole, ebe u itšetleha hanyenyane me u phahamise maoto a hau fatše. Tšoara matsoho ka pela hao, u sotha torso ea hau ho tloha ka lehlakoreng le leng ho ea ho le leng. Boloka mokokotlo oa hau o kopane me mokokotlo oa hau o otlolohile. 9. Li-crunches tsa libaesekele metsotso e 1 Robala ka morao ka matsoho a hao ka mora hlooho me u atolose maoto. Tlisa lengole la hao le letona sefubeng sa hao ha u ntse u sotha setsoe sa hao se letšehali ho leba lengoleng la hao. Fetola mahlakoreng, lebisa lengole la hao le letšehali ho ea sefubeng sa hao le setsoe sa hao se letona ho leba lengoleng la hao. Tsoela pele ho fapanyetsana mahlakore. 10. Pholisa metsotso e le 1 Nka motsotso ho pholile ka ho otlolla leseli, u tsepamisitse maikutlo matsohong a hau, maoto le mokokotlo. Phefumoloha haholo me u lumelle ho otla ha pelo ea hau ho khutlela setloaeling. 