<prompt> Etsa lenaneo la boikoetliso bakeng sa motho ea qalang.nan  <response>: Instruction in English: Create an exercise program for a beginner. . Response in English: Here is a exercise program designed for a beginner who wants to improve their overall fitness:Weekly Program:Monday: Cardiovascular Training- Warm up: 5 minutes of light jogging or power walking- Workout: 20 minutes of moderate-intensity cardiovascular exercise e.g. brisk walking, jogging, cycling, swimming, dancing, gradually increasing to 30 minutes- Cool down: 5 minutes of light walking and stretchingTuesday: Strength Training Upper Body- Warm up: 5 minutes of cardio exercise, such as jumping jacks- Workout: Complete 3 sets of 8 to 12 reps for each of the following exercises: 1. Push-ups 2. Dumbbell rows using a milk jug or water bottle if dumbbells arent available 3. Bicep curls 4. Overhead presses 5. Triceps dips- Cool down: 5 minutes of stretching, focusing on the upper bodyWednesday: Rest Day- Use this day to rest and recoverThursday: Strength Training Lower Body - Warm up: 5 minutes of cardio exercise, such as marching in place- Workout: Complete 3 sets of 8 to 12 reps for each of the following exercises: 1. Bodyweight squats 2. Lunges 3. Calf raises 4. Hip bridges 5. Step-ups using a bench or a sturdy chair- Cool down: 5 minutes of stretching, focusing on the lower bodyFriday: Yoga- Warm up: 5 minutes of gentle movement and stretching- Workout: Follow a 30-minute beginner yoga class online or in-person or practice a sequence of yoga poses for beginners, such as downward dog, warrior I, warrior II, tree pose, and childs pose- Cool down: 5 minutes of relaxation and deep breathingSaturday: Cardiovascular Training- Warm up: 5 minutes of light jogging or power walking- Workout: 20 minutes of moderate-intensity cardiovascular exercise e.g. brisk walking, jogging, cycling, swimming, dancing, gradually increasing to 30 minutes- Cool down: 5 minutes of light walking and stretchingSunday: Rest Day- Use this day to rest and recoverIts important . Response in Sesotho: Lenane la boikoetliso le etselitsoeng motho ea qalang ho batla ho ntlafatsa boikoetliso ba hae ka kakaretso: Lenaneo la Beke le Beke: Mantaha: Koetliso ea pelo le methapo - Ho iphuthumatsa: Metsotso e 5 ea ho matha ha bobebe kapa ho tsamaea ka matla - Boikoetliso: Metsotso e 20 ea Boikoetliso ba pelo le methapo e itekanetseng mohlala, ho tsamaea ka potlako, ho matha, ho palama baesekele, ho sesa, ho tantša, ho eketseha butle-butle ho fihlela metsotso e 30 - Ho phola: metsotso e 5 ea ho tsamaea ha bobebe le ho otlolla Labobeli: Koetliso ea Matla Mele o ka Holimo - Ho futhumala : Metsotso e 5 ea boikoetliso ba cardio, joalo ka jumping jacks - Workout: Qetella lihlopha tse 3 tsa 8 ho isa ho tse 12 bakeng sa boikoetliso bo bong le bo bong ho tse latelang: 1. Push-ups 2. Dumbbell rows ho sebelisa jeke ea lebese kapa botlolo ea metsi haeba li-dumbbells li se t fumaneha 3. Li-curls tsa Bicep 4. Li-presses tse holimo 5. Li-triceps dips - Ho phola: Metsotso e 5 ea ho otlolla, ho tsepamisa maikutlo holima mele Laboraro: Letsatsi la Phomolo - Sebelisa letsatsi lena ho phomola le ho hlaphoheloa Labone: Matla Koetliso Mele o ka Tlase - Ho futhumala: Metsotso e 5 ea boikoetliso ba cardio, joalo ka ho macha sebakeng - Boikoetliso: Qetella lihlopha tse 3 tsa 8 ho ea ho tse 12 bakeng sa boikoetliso bo bong le bo bong ho tse latelang: 1. Li-squats tsa mele 2. Matšoafo 3. Namane e phahamisa 4. Marokho a letheka 5. Mehato ho sebelisa benche kapa setulo se tiileng - Pholisa: Metsotso e 5 ea ho otlolla, u tsepamisitse maikutlo karolong e ka tlaase ea mele Labohlano: Yoga - Ho futhumala: Metsotso e 5 ea ho sisinyeha ha bonolo le Ho otlolla - Boikoetliso: Latela sehlopha sa yoga sa metsotso e 30 inthaneteng kapa motho ka mong kapa itloaetse tatellano ea maemo a yoga bakeng sa ba qalang, joalo ka ntja e theohelang tlase, mohlabani oa pele, mohlabani II, boemo ba sefate, le boemo ba ngoana - Folisa: Metsotso e 5 ea ho phomola le ho hema haholo Moqebelo: Koetliso ea pelo le methapo ea pelo - Ho futhumala: Metsotso e 5 ea ho matha ha bobebe kapa ho tsamaea ka matla - Boikoetliso: metsotso e 20 ea boikoetliso bo itekanetseng ba pelo le methapo mohlala, ho tsamaea ka potlako, ho matha, ho palama baesekele, ho sesa, ho tantša , butle-butle e ntse e eketseha ho fihlela metsotso e 30 - Ho fola: metsotso e 5 ea ho tsamaea le ho otlolla ha bobebe Sontaha: Letsatsi la Phomolo - Sebelisa letsatsi lena ho phomola le ho hlaphoheloa Ho bohlokoa 