Goal of The Workout
To increase cardiovascular efficiency, improve muscle strength and promote flexibility
Daily Benefit
This all-rounded workout not only helps in shedding fat but also tones and strengthens the muscles, improves your heart health and boosts your mood. It will help you build endurance, increase your flexibility and hence reduce the risk of injuries, improves posture and helps in managing chronic conditions.
Warm Up – 10 mins
Marching in Place
Straighten your back, lift your feet about the ground and march at a comfortable pace. You can swing your arms naturally with the rhythm.
No equipment required/ optional.
Duration: 3 minutes
Muscles worked: Lower body
Arm Circles
Stand straight, extend your arms to your sides and make small, gentle circles with them. You can do it clockwise and anti-clockwise.
No equipment required/ optional.
Duration: 2 minutes
Muscles worked: Upper body
Leg Swings
Balance yourself against a wall or a pole and swing one leg forward and backward in a comfortable motion. Switch to the other leg.
No equipment required/ optional.
Duration: 2 minutes
Muscles worked: Lower body
Jumping Jacks
Stand straight, jump and spread your legs while swinging your arms above your head and jump back to the initial position.
No equipment required/ optional.
Duration: 3 minutes
Muscles worked: Full body
Cardio – 20 mins
Running/ Jogging
If you have a treadmill, set a moderate pace to start. If outside, maintain a moderate pace.
Optional equipment: Treadmill.
Duration: 20 minutes
Muscles worked: Full body
Strength Training
You can choose either upper body or lower body exercises as per your preference.
Upper Body
Bicep Curls
Stand straight holding dumbbells at arm’s length. Bend your elbows & curl the weights close to your shoulders.
Required equipment: Dumbbells.
Duration: 2 sets of 12 reps
Muscles worked: Biceps
Bench Press
Lie on a bench, feet flat on the ground. Lift the bar from the rack with a grip wider than shoulder length. Lower it till it is an inch from your chest & then lift it back.
Required equipment: Barbell, bench
Duration: 2 sets of 12 reps
Muscles worked: Chest, shoulders, triceps
Back Rows
Stand with your knees slightly bent, holding a barbell. Lean forward from the hips, not the waist. Lift the weights towards the naval, maintaining a straight spine.
Required equipment: Barbell
Duration: 2 sets of 12 reps
Muscles worked: Back, biceps, shoulders
Lower Body
Squats
Stand straight, feet slightly wider than shoulder-width. Bend your knees and lower your body till your thighs are parallel to the floor and then come up.
No equipment required/optional: Dumbbells.
Duration: 2 sets of 15 reps
Muscles worked: Quads, glutes, hamstrings
Lunges
Step forward with one leg, bend your knees to lower your body. The back knee should not touch the ground, front knee must not go beyond the toes. Push back to the start position, repeat with other leg.
No equipment required/optional: Dumbbells.
Duration: 2 sets of 15 reps
Muscles worked: Quads, glutes, hamstrings
Deadlifts
Stand holding a barbell in front of you. Bend at your hips and knees, lower your torso till it is almost parallel to the floor.
Required equipment: Barbell
Duration: 2 sets of 12 reps
Muscles worked: Hamstrings, glutes, lower back
Stretch – 10 mins
Cool Downs
Focus on slow and gentle stretches that work on all your major muscles groups. Hold each stretch for about 30 seconds.
“Every next level of your life will demand a different you.” – Leonardo Di
