Fit & Fierce Full Body Blitz

Goal of the Workout:

This comprehensive workout focuses on improving heart health through cardio, building strength through upper and lower body exercises, and enhancing flexibility over time with stretching. One can opt to focus on either the upper body or lower body for strength training, based on individual fitness goals.

Daily Benefit:

This workout harnesses the power of a full-body routine, boosting the metabolism, improving muscle tone and endurance, promoting better posture, and enhancing overall flexibility. A single comprehensive workout saves time while providing an effective, whole-body fitness experience.

Let’s get started!

Warm Up:

Jog in Place

• Instructions: Start by marching in place, then gradually change this motion to more of a jog.
• Equipment: none
• Duration: 3 minutes
• Muscles worked: Full body

Cardio:

Skipping

• Instructions: Skip with a high knee action. Swing the free leg forward and up to aid in propulsion. Land softly and roll through the foot to minimize impact.
• Equipment: Skipping rope (optional)
• Duration: 10 minutes
• Muscles worked: Full body

Strength Training:

Upper Body

Push Ups

• Instructions: Start in a high plank position, lower your body until your chest brushes the floor. Push back up keeping your core engaged throughout.
• Equipment: Exercise mat – optional
• Duration: 3 sets of 12 repititions
• Muscles worked: Chest, Shoulders, Triceps

Bicep Curls

• Instructions: Stand holding a pair of dumbbells at arm’s length, keep your elbows close to your torso, curl the weights while contracting your biceps.
• Equipment: Dumbbells
• Duration: 3 sets of 12 repititions
• Muscles worked: Biceps

Bent Over Rows

• Instructions: Stand with feet shoulder-width apart, bend your knees and hinge at the waist. Grip the dumbbells, palms facing you. Keep the back flat, pull up the dumbbells, squeeze the shoulder blades together.
• Equipment: Dumbbells
• Duration: 3 sets of 12 repetitions
• Muscles worked: Back, Biceps, Shoulders

Lower Body

Squats

• Instructions: Stand tall with your feet hip-width apart. Bend the knees and lower the body as though sitting back into a chair, keeping the chest upright.
• Equipment: none
• Duration: 3 sets of 12 repetitions
• Muscles worked: Quadriceps, Glutes, Hamstrings

Lunges

• Instructions: Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.
• Equipment: none
• Duration: 3 sets of 12 repetitions on each leg
• Muscles worked: Quadriceps, Glutes, Hamstrings

Deadlifts

• Instructions: Hold a barbell or two dumbbells in front of your body with your knees slightly bent. Lower your body by bending at your hips, keeping your back flat and then return to standing.
• Equipment: Dumbbells or barbell
• Duration: 3 sets of 12 repetitions
• Muscles worked: Hamstrings, Glutes, Lower Back

Stretching:

Hamstring Stretch

• Instructions: Sit down with your legs stretched in front and reach forward towards your toes.
• Equipment: none
• Duration: 2 minutes
• Muscles worked: Hamstrings