‘IRON IGNITION: Fuel Your Fitness Fire!’

Goal of the Workout:

Our goal today is to enhance endurance, strengthen both upper and lower body parts, improve flexibility and overall body composition.

Daily Benefit:

This workout plan helps improve overall cardiovascular health, builds lean muscle mass, reduces fatigue and helps in maintaining proper body posture.

Exercises:

I. Warming Up:

Exercise: Jumping Jacks, Duration: 5 Minutes, Equipment: Not Required, Muscles Worked: Full Body

Stand with your feet together and arms at your sides. Jump while spreading your legs and arms. Jump back to the starting position and repeat.

II. Cardio:

Exercise: Running, Duration: 20 Minutes, Equipment: Running Shoes, Muscles Worked: Legs, core

Keep a steady pace, breathing rhythmically. Maintain good posture, not leaning forward or backward too much.

III. Strength Training:

For upper and lower body strength training exercises, you can choose to do either or both based on your condition. Always remember, your safety is a priority.

Upper Body –

A. Exercise: Push-ups, Duration: 3 sets of 10, Equipment: Not Required, Muscles Worked: Chest, Shoulders, Triceps

Keep your hands slightly wider than your shoulders. Lower yourself till your chest almost touches the floor and then push your body back up.

B. Exercise: Overhead Press, Duration: 3 sets of 10, Equipment: Dumbbells (Optional), Muscles Worked: Shoulders, Triceps

Stand straight with dumbbells in each hand at your shoulders, then raise your hands overhead until your arms are fully extended. Lower back to starting position and repeat.

C. Exercise: Bicep Curls, Duration: 3 sets of 10, Equipment: Dumbbells (Optional), Muscles Worked: Biceps

Stand with a dumbbell in each hand, palms facing forward. Curl the weights until they’re near your shoulders, then slowly lower them back down to starting position.

Lower Body –

A. Exercise: Squats, Duration: 3 sets of 15, Equipment: Not Required, Muscles Worked: Glutes, Hamstrings, Quads

Stand straight with feet hip distance apart. Lower down as if sitting in a chair until your thighs are parallel to the floor, then push yourself back up.

B. Exercise: Lunges, Duration: 3 sets of 10 per leg, Equipment: Not Required, Muscles Worked: Glutes, Hamstrings, Quads

Take a step forward with your right leg while bending the left. Switch the legs and repeat the action.

C. Exercise: Calf Raises, Duration: 3 sets of 15, Equipment: Not Required, Muscles Worked: Calves

Stand with feet hip distance apart. Raise your body onto your toes, hold, and slowly lower yourself back down.

IV. Stretching:

Exercise: Full Body Stretching, Duration: 10 Minutes, Equipment: Not Required, Muscles Worked: Full Body

Stretch all your muscle groups starting from your neck, shoulders, arms, chest, back, waist, hips, legs and down to your toes.

“The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion.” – Arnold Schwarzenegger