Dumbbell Exercise Program Indoor Cycling Infographic

Workout routine infographic titled "Indoor Cycling Session"; central anatomical figure, anatomically correct, front and back views, with highlighted muscle groups targeted by this routine using color-coded shading: quadriceps, hamstrings, glutes, calves, hip flexors, core; add 6 numbered exercise cards in sequence around the figure, each card showing a small clean line-drawing of the movement, exercise name in English, sets × reps, and target muscles in English: 1. "Warm-Up March" — "1 × 5 min" — "Target: calves, quads, hips"; 2. "Air Squat" — "2 × 12 reps" — "Target: quadriceps, glutes, hamstrings"; 3. "Reverse Lunge" — "2 × 10 reps each leg" — "Target: glutes, quads, calves"; 4. "Glute Bridge" — "2 × 15 reps" — "Target: glutes, hamstrings, core"; 5. "Standing Knee Drive" — "2 × 12 reps each side" — "Target: hip flexors, core, quads"; 6. "Wall Sit" — "2 × 30 sec" — "Target: quadriceps, glutes"; include a quick-stats strip with labels in English: "Total Duration: 45 min", "Equipment: Bodyweight Only", "Difficulty: Beginner", "Calories Burned: 220–320"; add a small bottom safety tip in English: "Keep knees tracking over toes, maintain a tall posture, and consult a coach if unsure about form."; visual style: retro 80s aerobics with dark mode gym palette, neon cyan, magenta, purple, and muted steel gray accents on a charcoal background, energetic but clean and readable, sharp typography, high contrast, subtle retro grid motifs, editorial fitness magazine illustration, clean line-drawn figures, vector-clean infographic layout; visually hint at indoor cycling conditioning and leg endurance, but keep all displayed exercise text strictly in English; All text MUST be written in English (array). Every heading, label, caption, legend and metric name in the image must be in English — not English. Spell each English word correctly using English characters and diacritics. Numbers stay as digits, no graphic injury imagery, no brand-name supplement boxes, no watermarks Anatomically correct figures, no graphic injury, no extreme dieting claims, no supplement brand boxes. Safety tip at the bottom should reference proper form or consult a coach.