Rise and Grind: Optimum Performance Day

Workout Goal

The goal for today’s workout is to achieve a full-body routine that focuses on cardio, strength and flexibility training. Enhance your stamina, build muscles and promote flexibility with this dynamic routine.

Daily Benefit

This comprehensive workout helps in burning calories, building muscle and boosting your overall health. It increases heart health through cardio, strengthens major muscle groups and boosts flexibility.

Warm-up

Jogging in Place

Instructions: Stand straight and start jogging in place, lifting your feet just slightly off the ground. Ensure you engage your arm movements. Duration: 5 min. Muscles worked: Whole body.

Cardio

Jumping Jacks

Instructions: Stand straight with your feet together, then jump while spreading your arms and legs. Land with your feet slightly wider than hip-width apart and your hands meeting overhead. Duration: 10 min. Muscles worked: Whole body. Equipment: None.

Strength Training

Upper Body: Push-ups

Instructions: Get down into a plank position and lower your body, maintaining a straight line from your head to heels, then push back up. Duration: 3 sets of 10. Muscles worked: Chest, shoulders and core. Equipment: Yoga mat(optional).

Upper Body: Tricep Dips

Instructions: Sit on a bench and place your hands shoulder-width apart. Move your butt off the bench and lower your body by bending at the elbow, then push back up. Duration: 3 sets of 15. Muscles worked: Triceps. Equipment: Bench.

Lower Body: Squats

Instructions: Stand with feet hip-width apart, lower yourself by bending the knee and hip as though you’re sitting in a chair. Push through your heels to stand back up. Duration: 3 sets of 15. Muscles worked: Quads, hamstrings, glutes. Equipment: None.

Lower Body: Lunges

Instructions: Stand straight, take a step forward with one foot, and lower your body until both knees are bent at a 90-degree angle. Push through your heels to rise, then switch leg. Duration: 3 sets of 10 for each leg. Muscles worked: Quads, hamstrings, glutes. Equipment: None.

Stretching

Downward Dog

Instructions: Start on your hands and knees. Lift your knees off the floor, mimicking the ‘A’ shape or a dog stretching out. Hold for 1 minute. Muscles worked: Whole body. Equipment: Yoga mat(optional).

Quote of the Day

“The body achieves what the mind believes.”

-Author Unknown