<prompt> Rala boikoetliso bo bonolo ho batho ba baholonan  <response>: Instruction in English: Design an easy-to-follow exercise for adults . Response in English: The following is an easy-to-follow exercise routine designed for adults. In about 30 minutes, youll get a full-body workout that will leave you feeling energized and strong.1. Warm-up: Start by warming up for about 5 minutes. This can be done by performing light cardio such as marching in place, jumping jacks or a brisk walk.2. Squats: Stand with your feet shoulder-width apart and your arms extended in front of you. Lower your body as though you are sitting back into a chair, keeping your back straight and your core tight. Push back up to the starting position and repeat for 12 reps.3. Push-ups: Get into a plank position with your arms extended and your hands placed shoulder-width apart. Lower your body until your chest touches the ground, then push back up to the starting position. If regular push-ups are too difficult, you can do them on your knees. Aim for 12 reps.4. Lunges: Stand with your feet hip-width apart and your hands on your hips. Take a big step forward with your right foot and lower your body until your right thigh is parallel to the ground. Make sure your knee doesnt go past your toes. Push back to the starting position and repeat with the left leg. Do 12 reps on each side.5. Plank: Get into a plank position with your arms extended and your hands placed shoulder-width apart. Your body should form a straight line from your head to your feet. Hold this position for 30 seconds, keeping your core tight and your back straight.6. Jumping jacks: Start standing with your feet together and your hands at your sides. Jump your feet apart and raise your arms above your head, then jump back to the starting position. Do this for 1 minute.7. Cool down: Finish by cooling down with some light stretching for about 5 minutes. Focus on stretching the major muscle groups youve just worked, including your chest, legs, back, and arms.This easy-to-follow exercise routine can be done at home, in the gym or even outside. Remember to listen to your body and adjust the intensity as needed. With consistency, youll start to see improvements in your strength, balance, and overall fitness. . Response in Sesotho: Se latelang ke mokhoa o bonolo oa ho ikoetlisa o etselitsoeng batho ba baholo. Ka mora metsotso e ka bang 30, u tla fumana boikoetliso ba mele o felletseng bo tla u siea u le matla ebile u le matla. 1. Ho iphuthumatsa: Qala ka ho futhumala metsotso e ka bang 5. Sena se ka etsoa ka ho etsa cardio e bobebe joalo ka ho gwanta sebakeng, ho tlola li-jack kapa ho tsamaea ka potlako. 2. Li-squats: Ema maoto a hao a arohane ka bophara ba mahetla me matsoho a hao a otlolle ka pela hao. Theola mele oa hau joalokaha eka u lutse setulong, u boloka mokokotlo oa hao o otlolohile me mokokotlo oa hau o tiile. Sutumelletsa ho khutlela sebakeng sa ho qala me u phete hape ka makhetlo a 12. 3. Li-Push-ups: Kena sebakeng sa lepolanka u otlolle matsoho a hao me matsoho a hao a arohane ka bophara ba mahetla. Theola mele oa hau ho fihlela sefuba sa hau se ama fatše, ebe u sutumelletsa morao sebakeng sa ho qala. Haeba li-push-ups tse tloaelehileng li le thata haholo, u ka li etsa ka mangole. Ikemisetse ho pheta-pheta makhetlo a 12. 4. Matšoafo: Ema maoto a hao a arohane ka bophara ba noka me matsoho a hao a le holima letheka. Nka mohato o moholo pele ka leoto la hao le letona me u theole mele oa hao ho fihlela serope sa hao se letona se bapile le fatše. Etsa bonnete ba hore lengole la hau ha le fete menoaneng ea hau. Sutumelletsa ho khutlela sebakeng sa ho qala me u phete ka leoto le letšehali. Etsa makhetlo a 12 ka lehlakoreng le leng. 5. Lepolanka: Kena sebakeng sa lepolanka u otlolle matsoho me matsoho a hao a behelle ka thōko ho bophara ba mahetla. Mele oa hau o lokela ho etsa mola o otlolohileng ho tloha hloohong ho ea maotong. Tšoara boemo bona ka metsotsoana e 30, u boloke mokokotlo oa hau o tiile me mokokotlo oa hau o otlolohile. 6. Li-jacks tsa ho qhoma: Qala ho ema ka maoto a hao hammoho me matsoho a hao a le ka mahlakoreng a hau. Tlolela maoto a hao ka thōko me u phahamise matsoho a hao ka holima hlooho ea hau, ebe u qhomela morao sebakeng sa ho qala. Etsa sena motsotso o le mong. 7. Pholisa: Qetella ka ho ipholisa ka ho otlolla leseli ka metsotso e ka bang 5. Tsepamisa maikutlo ho otlolla lihlopha tse kholo tsa mesifa tseo u sa tsoa li sebetsa, ho kenyelletsa sefuba, maoto, mokokotlo le matsoho. Mokhoa ona oa ho ikoetlisa o bonolo ho o latela o ka etsoa lapeng, sebakeng sa boikoetliso kapa esita le ka ntle. Hopola ho mamela mele oa hau le ho fetola matla ha ho hlokahala. Ka botsitso, o tla qala ho bona lintlafatso matleng a hau, ho leka-lekana, le ho phela hantle ka kakaretso. 