<prompt> Etsa mokhoa oa ho ikoetlisanan  <response>: Instruction in English: Create an exercise routine . Response in English: Sure thing! Here is an exercise routine for a total body workout:Warm Up 5-10 minutes:- March in place or jog in place- Arm circles- High knees- Butt kicks- Jumping jacksStrength Training 15 minutes:- Squats 3 sets of 12 reps- Push-ups 3 sets of 12 reps- Lunges 3 sets of 12 reps per leg- Bent-over row 3 sets of 12 reps- Plank 3 sets of 30 secondsCardio 10 minutes:- Jump rope 2 minutes- Mountain climbers 2 minutes- Burpees 2 minutes- Skaters 2 minutes- Tuck jumps 2 minutesCool Down 5 minutes:- Walk in place or march to slow down your heart rate- Hamstring stretch- Quad stretch- Shoulder stretch- Chest stretch- Deep breathingRemember to drink plenty of water and listen to your body. Modify the exercises as needed to suit your fitness level. Consult with a doctor before starting any new exercise routine. . Response in Sesotho: Ehlile ntho eo! Mona ke mokhoa oa ho ikoetlisa bakeng sa boikoetliso bohle ba mele: Ho Futhumala metsotso e 5-10: - Hlakola sebakeng kapa u mathe sebakeng - Ho pota-pota ka matsoho - Mangole a phahameng - Mangole a marako - Li-jacking jacks Koetliso ea Matla metsotso e 15: - Squats 3 lihlopha tsa reps tse 12 - Push-ups lihlopha tse 3 tsa reps tse 12 - Matšoafo lihlopha tse 3 tsa reps tse 12 ka leoto - Mola o kobehileng lihlopha tse 3 tsa reps tse 12 - Plank lihlopha tse 3 tsa metsotsoana e 30 Cardio Metsotso e 10: - Ho qhoma ropo metsotso e 2 - Ba hloa lithaba metsotso e 2 - Burpees metsotso e 2 - Li-skaters metsotso e 2 - Li-Tuck jumps metsotso e 2 Ho Phola metsotso e 5: - Tsamaea sebakeng kapa tsamaea ho fokotsa lebelo la pelo ea hau - Hamstring stretch - Quad stretch - Ho otlolla mahetla - Ho otlolla sefuba - Ho phefumoloha ho tebileng Hopola ho noa metsi a mangata le ho mamela mele oa hau. Fetola boikoetliso kamoo ho hlokahalang ho lumellana le boemo ba hau ba ho ikoetlisa. Ikopanye le ngaka pele u qala mokhoa leha e le ofe o mocha oa ho ikoetlisa. 