“Own the Day, Own Your Life” – Full Body Blitz
Goal of the Workout: This program is designed to increase strength, boost cardiovascular health, improve flexibility and promote holistic wellbeing. It includes warmup, cardio, strength training for both upper and lower body, and cool down stretches. While you can perform both upper and lower body strength training in a single day, you may choose to alternate between them as per your comfort and recovery.
Daily Benefit: By engaging in a comprehensive approach, you’ll not only see improvements in your physical strength and endurance, but also notice increased energy levels, better mood and improved sleep quality. Additionally, the variety of exercises will ensure that all your muscle groups are benefited evenly, and you won’t be bored!
Workout Schedule
1. Warm up: Jumping jacks (No equipment required, 5 minutes)
Instruction: Stand straight, then jump up and spread your feet beyond hip-width apart while bringing your arms above your head. Immediately jump again to return to the preceding position.
Muscles worked: Full body
2. Cardio: Running (No equipment required, 20 minutes)
Instruction: Maintain a steady pace throughout. Modify the intensity as per your comfort level but aim to be slightly breathy.
Muscles worked: Primarily lower body
3. Strength Training: Upper Body
a. Push ups (No equipment required, 3 sets of 10 reps)
Instruction: Keep your feet together and your hands slightly wider than shoulder-width apart. Lower your body until your chest nearly touches the floor. Push your body back up.
Muscles worked: Chest, Shoulders, Triceps
b. Bent Over Rows (Optional: Dumbbells, 3 sets of 10 reps)
Instruction: Stand with feet shoulder-width apart, hinged at the waist and back straight. Pull the weight towards your chest while squeezing your shoulder blades together. Lower the weight.
Muscles worked: Back, Biceps
c. Overhead Press (Optional: Dumbbells, 3 sets of 10 reps)
Instruction: Holding a weight at each hand, push the weights upward until your arms are fully extended above your head. Lower the weights back to shoulder height.
Muscles worked: Shoulders, Triceps
4. Strength Training: Lower Body
a. Squats (Optional: Barbell, 3 sets of 15 reps)
Instructions: Stand with feet hip-width apart. Push your hips back as if sitting in a chair. Go as low as you can while keeping your knees over your ankles, then push back to standing.
Muscles worked: Quads, Glutes, Hamstrings
b. Lunges (No equipment required, 3 sets of 10 reps on each leg)
Instruction: Stand straight, take a step forward with one foot and lower your body until your front knee is at a 90-degree angle. Push back up and switch legs.
Muscles worked: Quads, Glutes, Hamstrings
c. Deadlifts (Optional: Barbell, 3 sets of 10 reps)
Instruction: Stand with feet hip-width apart, bend at the hips and knees to grab the bar. Lift the bar by straightening your back and legs, then lower it down carefully.
Muscles worked: Hamstrings, Lower-Back, Glutes
5. Stretching & Cooling down (No equipment required, 10 minutes)
Instruction: Start from head and go all the way to toes. Include neck rotations, arm and shoulder stretches, torso twists, hamstring stretches, and ankle circles.
Muscles worked: Full body
Closing Thoughts
Remember, “Your body can stand almost anything. It’s your mind you have to convince.” – Anonymous. Bring your best effort and intent every day, stay consistent, and results are bound to come. You got this!
