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“Rock The Fit Express”
“Rock The Fit Express”
Goal: This workout aims at overall body fitness by effectively working on cardio, strength training and flexibility.
Daily Benefit:
This routine enhances your cardiovascular health, burns calories, builds strength and improves flexibility, enabling you stay fit and active.
Workout Details:
Warm Up:
Exercise: Jumping jacks
Instructions: Stand upright, then jump while spreading your legs and arms. Jump back into your original position.
Duration: 5 minutes
Muscles Worked: Full Body
Cardio:
Exercise: Treadmill Running
Instructions: Keep a moderate and comfortable pace. Ensure you can control your breath at this pace.
Equipment: Treadmill
Duration: 20 minutes
Muscles Worked: Lower Body, Cardiovascular System
Strength Training:
*You can choose to do either Upper body or Lower body or both as per your capacity*
Upper Body:
Exercise 1: Dumbbell Bench Press
Instructions: Lay down on a flat bench, holding a dumbbell in each hand at the shoulders. Push upwards and slowly lower back after a short pause.
Equipment: Dumbbells and Bench (required)
Duration: 3 sets of 10 repetitions each
Muscles Worked: Chest, Shoulders, Triceps
Exercise 2: Seated Row
Instructions: With a slight bend in knees, pull the handle towards your torso, while keeping the back straight.
Equipment: Row Machine (required)
Duration: 3 sets of 10 repetitions each
Muscles worked: Back, Biceps
Lower body:
Exercise 1: Squats
Instructions: Stand tall, then push your butt and hips back and bend your knees. Stand back up squeezing your glutes at the top.
Optional Equipment: Barbell
Duration: 3 sets of 10 repetitions each
Muscles worked: Glutes, Quads, Hamstrings, Core
Exercise 2: Lunges
Instructions: Take one big step forward, lower your body until both your knees are bent at a 90-degree angle. Stand back up and repeat with the other leg.
Optional Equipment: Dumbbells
Duration: 3 sets of 10 repetitions each
Muscles worked: Glutes, Quads, Hamstrings
Stretching:
Exercise: Full body stretch
Instructions: Stand tall. Stretch your arms above the head, take deep breaths and exhale slowly. Try to stretch your whole body by touching the sky and then reaching for the ground.
Duration: 5-10 minutes
Muscles worked: Full Body
Quote:
“Fitness is not about being better than someone else. It’s about being better than you used to be.” – Khloe Kardashian.
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