<prompt> Etsa moralo oa ho ikoetlisa ka tlung bakeng sa motho ea qalang.nan  <response>: Instruction in English: Design an indoor workout plan for a beginner. . Response in English: Great! Heres a simple and effective indoor workout plan for a beginner:1. Warm up: Start your workout by doing 5-10 minutes of warm-up exercises such as marching in place, jumping jacks or running up and down the stairs. This will help you get your heart rate up and prepare for the workout.2. Squats: Stand with your feet shoulder-width apart. Lower your body as if you were sitting back into a chair until your thighs are parallel to the ground, then push yourself back up to standing. Repeat for 3 sets of 10 reps.3. Push-ups: Begin on your hands and knees with your hands shoulder-width apart. Lower yourself to the floor, keeping your core tight and back straight, then push yourself back up. If a standard push-up is too difficult, you can start by doing push-ups on your knees. Repeat for 3 sets of 10 reps.4. Plank: Begin in a push-up position but with your forearms on the ground. Keep your body straight and hold this position for 30 seconds. Repeat for 3 sets.5. Mountain Climbers: Begin in a plank position. Bring your right knee to your chest, then switch quickly and bring your left knee to your chest. Continue alternating as quickly as possible for 3 sets of 30 seconds.6. Lunges: Stand with your feet hip-width apart. Step forward with one foot and lower your hips until both knees are bent at a 90-degree angle. Push back up to standing and then repeat on the other side. Complete 3 sets of 10 reps on each leg.7. Cool down: Finish your workout by doing 5-10 minutes of cool-down exercises such as gentle stretches or walking in place.Remember to drink water and take breaks as needed during your workout. Over time, you can increase the difficulty of the exercises or add more reps and sets to continue challenging your body. . Response in Sesotho: kholo! Mona ke moralo o bonolo le o sebetsang oa boikoetliso ba ka tlung bakeng sa motho ea qalang: 1. Iphuthumatse: Qala boikoetliso ba hau ka ho ikoetlisa ka metsotso e 5-10 ea boikoetliso ba ho iphuthumatsa joalo ka ho macha sebakeng, ho tlola li-jack kapa ho mathela holimo le tlase litepisi. Sena se tla u thusa ho phahamisa lebelo la pelo ea hau le ho itokisetsa boikoetliso. 2. Li-squats: Ema maoto a hao a arohane ka bophara ba mahetla. Theola mele oa hau joalokaha eka u lutse setulong ho fihlela lirope tsa hau li bapile fatše, ebe u itšohlometsa ho ema. Pheta bakeng sa lihlopha tse 3 tsa reps tse 10. 3. Li-Push-ups: Qala ka matsoho le mangole me matsoho a hao a arohane ka bophara ba mahetla. Itheohele fatše, u boloke mokokotlo oa hau o tiile me u otlolohile, ebe u itšohlometsa hape. Haeba push-up e tloaelehileng e le thata haholo, u ka qala ka ho etsa li-push-ups ka mangole. Pheta bakeng sa lihlopha tse 3 tsa reps tse 10. 4. Plank: Qala ka ho sutumelletsa holimo empa matsoho a hau a le fatše. Boloka mele oa hau o otlolohile me u tšoare boemo bona ka metsotsoana e 30. Pheta bakeng sa lihlopha tse 3. 5. Ba hloellang Lithabeng: Qala ka boemo ba lepolanka. Tlisa lengole la hao le letona sefubeng sa hao, ebe u fetola kapele me u tlise lengole la hao le letšehali sefubeng. Tsoela pele ho fapanyetsana kapele kamoo ho ka khonehang bakeng sa lihlopha tse 3 tsa metsotsoana e 30. 6. Matšoafo: Ema maoto a hao a arohane ka bophara ba noka. Tsoela pele ka leoto le le leng me u theole letheka ho fihlela mangole ka bobeli a kobehile ka lehlakoreng la 90-degree. Sutumelletsa morao ho ea ho ema ebe u pheta ka lehlakoreng le leng. Tlatsa lihlopha tse 3 tsa reps tse 10 leotong le leng le le leng. 7. Pholisa: Qetella boikoetliso ba hau ka ho etsa metsotso e 5-10 ea boikoetliso bo phodileng joalo ka ho otlolla hamonate kapa ho tsamaea sebakeng. Hopola ho noa metsi le ho phomola ha ho hlokahala nakong ea boikoetliso ba hau. Ha nako e ntse e ea, o ka eketsa bothata ba boikoetliso kapa oa eketsa li-reps le li-sete tse ling ho tsoela pele ho phephetsa mele oa hau. 