‘Rise and Shine’ – Body Energizer
Workout Goal
The purpose of this workout is to energize your body and kickstart your day with great positivity and vitality. By combining cardio, strength training, and stretching, we intend to work full-body, leading to enhanced function, physique, and mental health.
Daily Benefit
This workout will not only help in muscle-building and fat-burning but also in improving your joint mobility, agility, mental focus, and overall mood throughout the day.
Workout Routine
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Warm-up: Jumping Jacks
Instructions: Stand upright with your legs together, arms at your sides. Bend your knees slightly, and jump into the air. As you jump, spread your legs to be about shoulder-width apart. Stretch your arms out and over your head.
Equipment: None
Duration: 5 minutes
Muscles worked: Total body -
Cardio: Jogging
Instructions: Maintain a steady pace, keep your upper body relaxed while jogging and avoid heel-striking.
Equipment: Treadmill (optional if you prefer outdoors)
Duration: 20 minutes
Muscles worked: Lower body -
Strength Training (Upper Body)
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Bicep Curls
Instructions: Hold a dumbbell in each hand at arms’ length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps.
Equipment: Dumbbells
Duration: 3 sets of 10 reps
Muscles worked: Biceps -
Push-Ups
Instructions: Start in a high plank position. Keeping your body straight, bend your elbows to lower yourself. Push back up to top position.
Equipment: None
Duration: 3 sets of 12 reps
Muscles worked: Chest, Shoulders, Triceps -
Bent-Over Rows
Instructions: Holding a dumbbell in each hand, bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor. Now, while keeping the torso stationary, breathe out and lift the dumbbells to your chest. Keep the elbows close to the body and only use the forearms to hold the weights.
Equipment: Dumbbells
Duration: 3 sets of 10 reps
Muscles worked: Back, Shoulders, Biceps
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Strength Training (Lower Body – optional)
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Squats
Instructions: Stand straight with feet hip-width apart. Tighten your stomach muscles. Lower down, as if sitting in an imaginary chair. Go as low as you can without shifting your heels off the ground.
Equipment: None
Duration: 3 sets of 15 reps
Muscles worked: Quadriceps, Hamstrings, Glutes -
Lunges
Instructions: Stand upright, then step forward with one foot and lower your body until your front knee is at 90 degrees and your back knee brushes the ground.
Equipment: None
Duration: 3 sets of 10 reps per leg
Muscles worked: Quadriceps, Hamstrings, Glutes -
Standing Calf Raises
Instructions: Stand erect with your abdomen tight, feet hip-width apart. Slowly raise your heels until you’re on your tiptoes,
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