Power Pump & Flex Day

Workout Goal

This workout aims to improve your cardiovascular endurance, strength, and flexibility. It begins with a warm-up to prepare your body for the exercises. It then progresses to cardiovascular exercises to get your heart rate going and boost your metabolism. After the cardio, there are upper and lower body strength training to build muscle and increase strength. The training is concluded with some stretching to cool down and improve flexibility.

Daily Benefits

Implementing this routine daily will increase your overall fitness level, improve your cardiovascular health and provide a greater sense of well-being. With the incorporation of stretching, it will also improve your flexibility, bettering your overall range of motion, and decrease the risk of injury.

Workout Schedule

1. Warm up – 10 minutes

Equipment: None

Exercises: Light jogging on the spot, Arm circles, Knee lifts, and Butt kicks

2. Cardio – 20 minutes

Equipment: Optional – Jump Rope

Exercises: Jumping rope or alternatively, High knees, Butt kicks, and Burpee.

3. Upper Body Strength Training

Equipment: Dumbbells (optional – Can do without weights)

Exercises:

• Bicep Curls – 3 sets of 10 reps
• Tricep Dips – 3 sets of 10 reps
• Shoulder Press – 3 sets of 10 reps

4. Lower Body Strength Training

Equipment: None

Exercises:

• Squats – 3 sets of 10 reps
• Lunges – 3 sets of 10 reps each side
• Glute Bridges – 3 sets of 10 reps

5. Stretching/Cool Down – 10 minutes

Equipment: None

Exercises: Downward Dog, Child’s Pose, Butterfly Stretch, Seated Hamstring Stretch

Note

If you don’t have much time, you can choose to do either the Upper Body Strength Training or Lower Body Strength Training, but make sure to not focus only on one area, balance is key to proper exercise.