Workout Title: Rise & Energize!
Goal of the Workout:
The goal of this workout is to stretch and prepare your body for activity, get your heart pumping, strengthen your muscles, and cool down with essential stretches, improving your overall body strength, agility, and flexibility.
Daily Benefit:
This workout can increase your energy level, boost your immune system, improve heart health, build strong muscles and improve flexibility. With regular use, this workout can aid in weight management and improve overall physical and mental health.
Warm Up:
1. March in Place
Start off by marching in place for 5 minutes to raise your body temperature and prepare your body for exercise.
Equipment: None | Duration: 5 minutes | Muscles Worked: Full-body
Cardio:
1. Jumping Jacks
Start with your feet together. Jump to spread your legs and arms out to the side, then jump again to return to the starting position. Do this for 10 minutes.
Equipment: None | Duration: 10 minutes | Muscles Worked: Full-body
Strength Training:
Disclaimer: Choose either upper body or lower body strength training exercises depending on your preference.
Upper Body:
1. Push-Ups
Begin in a plank position. Bend your elbows and lower your body to the floor. Push yourself back up to the starting position. Do 3 sets of 12.
Equipment: Exercise mat (optional) | Muscles Worked: Chest, Triceps
2. Bicep Curls
Hold a dumbbell in each hand, arms fully extended, and palms facing forward. Curl the weights while keeping your palms facing towards you. Do 3 sets of 12.
Equipment: Dumbbells | Muscles Worked: Biceps
3. Shoulder Press
Hold a dumbbell in each hand and stand up straight with your arms raised level with your shoulders. Extend your arms above your head, then lower the dumbbells back down to shoulder height. Do 3 sets of 10.
Equipment: Dumbbells | Muscles Worked: Shoulders, Triceps
Lower Body:
1. Squats
Stand with your feet hip-width apart. Bend your knees, while keeping your torso straight, and pretend to sit back into a chair until your thighs are parallel with the floor then stand back up. Do 3 sets of 15.
Equipment: None | Muscles Worked: Quads, Glutes, Hamstrings
2. Lunges
Step forward with one foot, bending at both knees to create two 90-degree angles. Push up and step back. Repeat on the other side. Do 3 sets of 15 on each leg.
Equipment: None | Muscles Worked: Quads, Glutes, Hamstrings
3. Calf Raises
Stand tall with your feet hip-width apart. Push through the balls of both feet to raise your body upward. Lower back down. Do 3 sets of 20.
Equipment: None | Muscles Worked: Calves
Stretching:
Deep Breathing Combined with Stretching
Breathe in deeply for 5 seconds, hold for 3 seconds, breath out for 7 seconds while doing different static stretches. This includes toe touches, side stretches, arm crosses, etc. Do this for 10 minutes.
Equipment: None | Duration: 10 minutes | Muscles Worked: Full-body
Motivational Quote:
“Believe in yourself and all that you are. Know that there is something inside you that is greater than any obstacle.” – Christian D. Larson
