Complete Power Surge Workout
Goal of Workout: Improve cardiovascular health, increase stamina, sculpt upper and lower body muscles, and enhance flexibility.
Daily Benefit: This comprehensive routine will not only help in burning calories for weight loss, but also tone muscles, improve aerobic capacity, and increase flexibility, strengthening your overall physical health and promoting a sense of well-being.
Part 1: Warm-Up
1. Jumping Jacks – Stand straight with feet together. Jump while spreading your arms and legs, then jump back to the starting position. Repeat for 5 minutes to boost your heart rate.
Part 2: Cardio
1. Running/Jogging – Do a steady pace jog for 20 minutes. Use a treadmill, or you can do this outside. Great for cardiovascular health.
Part 3: Strength Training
(All exercises for Strength Training require a set of dumbbells. However, they are optional; body weight can also be used.)
Upper Body:
1. Bicep Curls – Hold dumbbells with arms fully extended downward and palms facing forward. Curl the weights while keeping the elbows close to the torso, then lower them back down. Repeat for 3 sets of 10 reps. Targets biceps.
2. Tricep Dips – Sit on a chair, edge of a bench with both hands on the side. Lower the body forward off the bench, bending the elbows at a 90-degree angle, then push back up. Repeat for 3 sets of 10 reps. Targets Triceps.
3. Push-Ups – Assume a prone position on the floor. Raise the body using the arms and push back down while maintaining a straight line from your head to your toes. Repeat for 3 sets of 10 reps. Targets chest, shoulders, and arms.
(Upper body workout optional for those primarily interested in lower body strength development)
Lower Body:
1. Squats – Stand upright with feet hip-width apart and lower the body as though sitting back into a chair. Push yourself back to start. Repeat for 3 sets of 15 reps. Ideal for thighs and glutes.
2. Lunges – Stand straight. Step one foot forward, lowering the hips and bending the knees at 90-degree angles. Keep the front knee over the ankle. Push back to start. Repeat on the other side. Do it for 3 sets of 15 reps per leg. Helps with legs and glutes.
3. Donkey Kicks – Start on all fours. Kick one leg back towards the ceiling, keeping the knee bent at 90-degrees. Lower back down and repeat. Do 3 sets of 15 reps per leg. Works on glutes.
(Lower body workout optional for those primarily interested in upper body strength development)
Part 4: Stretching
1. Hamstring stretch – Sit with one leg extended and the other one bent. Reach towards your toes on the extended leg while keeping your back straight. Hold for 30 seconds per leg.
2. Quad Stretch – Stand upright, pull one leg off the floor bending it at the knee and hold for 30 seconds. Repeat on the other leg.
3. Arm Stretch – Extend an arm over your head, bend it at the elbow. Use the other hand to pull the elbow towards the head and hold for 30 seconds. Repeat on the other side.
