Workout of the Day: Functional Fitness Fiesta
Goal of the Workout: The goal of this workout is to incorporate full body movements that help improve strength, flexibility, endurance and overall fitness.
Daily Benefit: This routine is designed to challenge your cardio, improve your muscle strength and leave your body feeling flexible and energized. By integrating these elements into one workout, you’ll enhance your functional fitness – the fitness that helps you live your life to the fullest.
Warm Up
- Exercise: Dynamic Stretching
- Instructions: Begin with arm circles, leg swings, lunges and gradually increase your range of motion.
- Equipment: None
- Duration: 10 minutes
- Muscles Worked: Full body
Cardio
- Exercise: Jumping Jacks
- Instructions: Start with your feet shoulder width apart and hands by your side. Jump and at the same time spread your legs and lift your arms above your head. Jump back quickly to the start position. Extract as many reps as you can in the given time.
- Equipment: None
- Duration: 20 minutes
- Muscles Worked: Full body
Strength Training
For this section, you can choose either Upper-body or Lower-body exercises, or both if you’re feeling up for a challenge.
Upper Body
- Exercise: Push-Ups
- Instructions: Start in a high plank position, lower your body until your chest almost touches the floor then push up to return to high plank.
- Equipment: None
- Duration: 3 sets of 10 reps
- Muscles Worked: Chest, triceps, shoulders
Lower Body
- Exercise: Squats
- Instructions: Stand straight with feet hip-width apart, bend your knees until your thighs are parallel to the ground, then stand back up.
- Equipment: Optional weights
- Duration: 3 sets of 15 reps
- Muscles Worked: Glutes, hamstrings, quads
Stretching
- Exercise: Full body stretching
- Instructions: Begin by stretching legs, then core, then arms and neck, holding each stretch for 20-30 seconds.
- Equipment: Exercise mat, optional
- Duration: 10 minutes
- Muscles Worked: Full Body
Motivational Quote
“The only bad workout is the one that didn’t happen.” – Anonymous
