वार्म-अप के बाद स्ट्रेच कीजिए और डम्बल उठाइए।

Because modern Hindi very often uses English loanwords, especially for fitness, sports, technology, and everyday urban speech.

So:

• वार्म-अप = warm-up
• स्ट्रेच = stretch
• डम्बल = dumbbell

These are written in Devanagari, but they are still borrowed from English. This is completely normal in Hindi. In gyms or workout instructions, using these English-based words is extremely common.

के बाद means after.

So:

• वार्म-अप के बाद = after the warm-up

This is a very common Hindi pattern:

• खाने के बाद = after eating / after the meal
• काम के बाद = after work
• क्लास के बाद = after class

A useful way to remember it is:

• X के बाद = after X

Because Hindi uses postpositions like के, where English uses prepositions like after.

In English:

• after the warm-up

In Hindi:

• warm-up + के बाद

So के is part of the fixed expression के बाद. You normally need it.

This is one of the big differences between English and Hindi:

• English puts these words before the noun: after class
• Hindi puts them after the noun: क्लास के बाद

Because Hindi often uses a borrowed English word together with करना = to do.

So स्ट्रेच कीजिए literally works like:

• do stretches
• or do stretching

This pattern is extremely common in Hindi with English loanwords:

• फोन कीजिए = make a phone call / call
• स्टार्ट कीजिए = start
• प्रैक्टिस कीजिए = practice
• स्ट्रेच कीजिए = stretch / do stretches

So even though स्ट्रेच comes from English, Hindi treats it like something you do, using a form of करना.

कीजिए is a polite imperative form of करना = to do.

So:

• कीजिए = please do
• स्ट्रेच कीजिए = please stretch / do stretches

This form is used when speaking politely, respectfully, or in instructions.

You will often see it in:

• instructions
• announcements
• formal speech
• respectful requests

For example:

• बैठिए = please sit
• रुकिए = please wait
• कोशिश कीजिए = please try

उठाइए is a polite imperative form of उठाना, which means to lift, to raise, or to pick up.

So:

• डम्बल उठाइए = lift the dumbbells / pick up the dumbbells

Like कीजिए, this is also polite or instructional.

Compare:

• उठाओ = lift! (casual)
• उठाइए = please lift / lift (polite)

In workout language, उठाइए sounds natural for giving instructions.

Because the sentence is giving instructions in a polite, standard way.

Hindi often uses polite imperatives in:

• exercise instructions
• recipes
• classroom instructions
• public announcements
• customer service

So this sentence sounds like something a trainer, instructor, or guide might say respectfully:

• Warm up first, then stretch and lift dumbbells.

It is not overly formal, but it is polite and appropriate.

It is best understood as a polite instruction.

Hindi polite imperatives like कीजिए and उठाइए can sound like:

• a respectful command
• a polite request
• a standard instruction

In this sentence, the tone is probably instructional, like in a workout routine.

So it is not rude. It sounds natural and professional.

Because Hindi often leaves out the subject when it is obvious from the verb form.

Here, कीजिए and उठाइए already show that the sentence is addressed politely to you.

So:

• आप स्ट्रेच कीजिए = You, please stretch
• स्ट्रेच कीजिए = Please stretch

Both are correct, but Hindi often omits आप unless it is needed for emphasis or clarity.

Hindi and English organize sentences differently.

English:

• After the warm-up, stretch and lift dumbbells.

Hindi:

• वार्म-अप के बाद = after the warm-up
• स्ट्रेच कीजिए = do stretches
• और = and
• डम्बल उठाइए = lift dumbbells

Hindi usually puts:

• time expressions first
• objects before verbs
• postpositions after nouns

So the structure is very normal for Hindi.

और means and.

It connects the two actions:

• स्ट्रेच कीजिए
• डम्बल उठाइए

So the sentence is telling you to do both actions:

1. stretch
2. lift dumbbells

In this sentence, डम्बल can be understood generically, and in context it often feels plural, like dumbbells.

Hindi does not always mark plural the same way English does, especially with borrowed inanimate nouns. In workout instructions, डम्बल उठाइए naturally means something like:

• lift the dumbbells
• pick up dumbbells

Context usually makes the meaning clear.

A casual version would be:

• वार्म-अप के बाद स्ट्रेच करो और डम्बल उठाओ।

Here:

• कीजिए becomes करो
• उठाइए becomes उठाओ

This is less polite and more informal. You might use it with:

• friends
• people younger than you
• casual speech

But for general instructions, कीजिए / उठाइए is safer and more natural.

Yes. Both कीजिए and करिए are used as polite imperatives of करना.

So both of these can occur:

• स्ट्रेच कीजिए
• स्ट्रेच करिए

Both are understood. कीजिए is very common and often sounds especially standard in instructions.

A simple pronunciation guide is:

• वार्म-अप के बाद = warm-up ke baad
• स्ट्रेच कीजिए = stretch kee-jie / kee-ji-ye
• और डम्बल उठाइए = aur dumbbell u-thaa-i-ye

A rough full pronunciation:

• warm-up ke baad stretch kijiye aur dumbbell uthaaiye

You do not need perfect pronunciation right away; the most important thing is recognizing the polite verb endings:

• -इए / -ईए / -इये type endings often signal polite instructions.