“Full-Body Blast”

Goal of the workout: This workout is designed to work your entire body, combining elements of cardio, strength training, and stretching exercises for an intense, full-body workout.

Daily Benefit: By targeting different areas of your body, this comprehensive workout will help to increase muscle strength and endurance, improve cardiovascular health, and enhance overall flexibility and mobility.

warmup: Jumping Jacks

Instructions: Stand straight with your feet together and arms by your sides. Jump out, spreading your feet wide and swing your arms out to create a star shape with your body. Jump back to the starting position. Repeat for 1-2 minutes.

Equipment Required: None

Duration: 1-2 minutes

Muscles Worked: Full body

Cardio: Mountain Climbers

Instructions: Start in a high plank position. Bring one knee towards your chest with the toes just off the ground. Then switch legs, pushing one knee out and bringing the other knee in. Keep your hips down, run your knees in as far and as fast as you can.

Equipment Required: None

Duration: 2-3 minutes

Muscles Worked: Core, quads, and shoulders

Strength Training:

Upper Body:

• Exercise: Dumbbell Curl

  Instructions: Stand with a dumbbell in each hand, palms facing forward. Curl the weights while contracting your biceps. Lower the weights back down while maintaining full control.

  Equipment Required: Dumbbells (Optional: Barbell)

  Duration: 3 Sets of 10 Reps

  Muscles Worked: Biceps

• Exercise: Bench Press

  Instructions: Lie on the bench with a barbell above you. Lower the barbell to your chest, and then push it back up to the starting position.

  Equipment Required: Barbell and Bench

  Duration: 3 Sets of 10 Reps

  Muscles Worked: Chest, triceps, and shoulders

• Exercise: Lateral Raise

  Instructions: Standing with a dumbbell in each hand, raise your arms out to the sides until they’re at shoulder height. Lower them back down with control.

  Equipment Required: Dumbbells

  Duration: 3 Sets of 10 Reps

  Muscles Worked: Shoulders

Lower Body:

• Exercise: Squats

  Instructions: Stand straight with your feet hip-width apart. Lower your body as far as you can by pushing your hips back and bending your knees. Push back to the starting position.

  Equipment Required: None (Optional: Barbell)

  Duration: 3 Sets of 10 Reps

  Muscles Worked: Quads, glutes, and hamstrings

• Exercise: Lunges

  Instructions: Stand with your feet hip-width apart. Step forward with one foot until your leg reaches