Conquer Your Limits – Full Body Fitness Blast

Goal of the Workout:

To improve muscle strength, enhance cardiovascular health and increase flexibility.

Daily Benefit:

This comprehensive full body routine not only helps in boosting metabolism but also enhances muscle tone and cardiovascular health, deepens flexibility and contributes to overall well-being.

Warm Up:

• Jumping Jacks:
  Instructions: Stand tall with your feet hip-width apart. Jump out, spreading your legs and arms wide. Jump back in bringing your legs together and arms down. Repeat for 5 minutes.
  Equipment: None
  Duration: 5 Minutes
  Muscles Worked: Full Body

Cardio:

• Treadmill Run:
  Instructions: Start with a 5-minute moderate pace jog, increase to a challenging pace for 15 minutes, then cool down for 5 minutes with a slow jog or brisk walk.
  Equipment: Treadmill
  Duration: 25 minutes
  Muscles Worked: Legs and Cardiovascular System

Strength Training:

Upper Body

• Dumbbell Curl: (Optional)
  Instructions: Stand straight with a dumbbell in each hand. Keep elbows close to your body and palms facing forward. Exhale and curl the weights while contracting your biceps. Inhale and slowly begin to bring the dumbbells back to starting position.
  Equipment: Dumbbells
  Duration: Three sets of 10 reps
  Muscles Worked: Biceps
• Overhead Tricep Extension: (Optional)
  Instructions: Hold a dumbbell with both hands, lift it overhead, bending your elbows to lower the weights behind your head. Extend your arms to lift the dumbbell back overhead.
  Equipment: Dumbbell
  Duration: Three sets of 10 reps
  Muscles Worked: Triceps

Lower Body

• Squats:
  Instructions: Stand with feet hip-width apart, chest held up and out. Extend your hands straight out. Sit back and down like you’re sitting on a chair. Keep your head facing forward. Lower down so thighs are parallel to ground, with knees over ankles. Push back up to starting position.
  Equipment: None
  Duration: Three sets of 15 reps
  Muscles Worked: Quadriceps, Glutes
• Lunges:
  Instructions: Stand upright. Take a step forward with right leg and start to shift your weight forward so heel hits the ground first. Lower your body until right thigh is parallel to floor and right shin is vertical. Press into right heel to drive back up to starting position.
  Equipment: None
  Duration: Three sets of 10 reps for each leg
  Muscles Worked: Quadriceps, Glutes, Hamstrings

Stretching:

• Full Body Stretch:
  Instructions: Stand tall, take a deep breath and raise your arms overhead. Reach all the way up to the ceiling, fully extending your body.
  Equipment: None
  Duration: 5 minutes
  Muscles Worked: Full Body

“Your body can stand almost anything. It’s your mind that you have to convince.” – Anonymous