Workout: Full Body Firing
Goal:
Our goal is to maximize stamina, enhance full body strength and improve flexibility.
Daily Benefit:
This workout routine will torch calories, build lean muscle, and boost your metabolism. The addition of stretching sessions promotes enhanced flexibility and recovery.
Warm Up:
Jumping Jacks
In a standing position, jump while spreading your legs and arms, return to the starting position and repeat. No equipment needed. Duration: 5 minutes. Muscles worked: Full body.
Cardio:
Running
Start with a steady pace and gradually increase speed as per your comfort. Equipment: Good running shoes (optional). Duration: 30 minutes. Muscles worked: Legs and core.
Strength Training:
Upper Body
Dumbbell Bench Press
Lie on a bench with a dumbbell in each hand. Push the dumbbells up to the ceiling, making sure to engage your chest and triceps. Equipment: Bench, dumbbells. Duration: 3 sets of 10 reps. Muscles worked: Chest and triceps.
Bent Over Rows
Lean forward slightly, with a dumbbell in each hand and knees slightly bent. Pull the dumbbells up to your chest, engaging your back and biceps. Equipment: Dumbbells. Duration: 3 sets of 10 reps. Muscles worked: Back and biceps.
Bicep Curls
In a standing position with a dumbbell in each hand and elbows close to your torso, curl the weights while keeping your upper arms stationary. Equipment: Dumbbells. Duration: 3 sets of 10 reps. Muscles worked: Biceps.
Lower Body
Squats
Stand with feet hip-width apart, toes facing straight ahead or angled slightly outward. Slowly bend the knees and lower your body. Keep your torso upright. Equipment: None. Duration: 3 sets of 15 reps. Muscles worked: Quadriceps, glutes, hamstrings.
Deadlifts
Stand with feet shoulder-width apart, toes pointing forward. Bend from your hip joint, not from your waist. Pick up the barbell, keep your spine in neutral. Equipment: Barbell. Duration: 3 sets of 10 reps. Muscles worked: Glutes, lower back, hamstrings.
Lunges
From a standing position step forward with one foot until your leg reaches a 90-degree angle. Your rear knee should remain parallel to the ground and your front knee shouldn’t go beyond your toes. Equipment: None. Duration: 3 sets of 10 reps each leg. Muscles worked: Quadriceps, glutes, hamstrings.
Stretching:
Full Body Stretching
Include stretches for all the major muscles you’ve just used. Each stretch should last about 30 seconds. Equipment: A soft surface. Duration: 10-15 minutes.
Motivational Quote:
“Strength does not come from the physical capacity. It comes from an indomitable will.” – Mahatma Gandhi