GET FIT AND FIRM: Ultimate Full-Body Blast
Goal: This workout aims to target and tone every muscle group, improving overall strength and cardiovascular endurance.
Daily Benefit: You not only burn calories and build muscles but also improve your stamina, flexibility, and coordination. With regular practice, this routine can lead to improved body composition and a healthier lifestyle.
Workout:
1. Warming Up:
Jumping Jacks
- Instructions: Stand straight, jump, separating legs and throwing hands overhead. Jump back to the starting position.
- Equipment: None
- Duration: 5 Minutes
- Muscles Worked: Full Body
2. Cardio:
Treadmill Run
- Instructions: Start with a brisk walk and gradually increase the speed as per your comfort.
- Equipment: Treadmill
- Duration: 30 Minutes
- Muscles Worked: Legs, Core and Cardiovascular System
3. Strength Training:
Upper Body (Optional)
- Dumbbell Press
- Instructions: Lie on a bench with a dumbbell in each hand. Extend arms straight up then lower them to the sides of your chest.
- Equipment: Bench, Dumbbells
- Duration: 3 Sets of 8-12 Reps
- Muscles Worked: Chest, Shoulders, Triceps
- Seated Row
- Instructions: Sit with bent knees at the Row Machine, grab the bar with an overhand grip and pull it towards your torso.
- Equipment: Seated Row Machine
- Duration: 3 Sets of 8-12 Reps
- Muscles Worked: Back, Biceps, Shoulders
- Bicep Curls
- Instructions: Hold a dumbbell in each hand at arm’s length, curl the weights while contracting your biceps.
- Equipment: Dumbbells
- Duration: 3 Sets of 8-12 Reps
- Muscles Worked: Biceps, Forearms
Lower Body (Optional)
- Squats
- Instructions: Stand up straight, push your hips back while bending knees and lower your body as much as you can.
- Equipment: None
- Duration: 3 Sets of 10-15 Reps
- Muscles Worked: Glutes, Quadriceps, Hamstrings
- Lunges
- Instructions: Take a step forward, lower your body until both knees form a 90-degree angle.
- Equipment: None
- Duration: 3 Sets of 10 Reps (Both Sides)
- Muscles Worked: Glutes, Quadriceps, Hamstrings
