Goal
The goal of this workout is to improve cardiovascular health, muscular strength, flexibility and overall fitness. This workout is designed to boost your energy, improve muscle tone and promote weight loss.
Daily Benefits
This full-body workout incorporates a mix of cardio, strength training and stretching to target every major muscle group. The combination of different workouts will increase your heart rate, burn fat, build muscles and improve flexibility. You will feel reenergized, stronger and have an improved mood.
Warm-up
1. Jumping Jacks
Instructions: Stand upright with your feet together, arms at your sides. Jump up and spread your feet beyond hip-width apart while bringing your hands above your head. Then jump again to return to the initial position. Repeat.
Equipment: No equipment needed.
Duration: Two minutes.
Muscles worked: Full body warm-up.
Cardio
2. Running
Instructions: Maintain a steady pace for the duration of the run.
Equipment: Treadmill or open space.
Duration: 20 minutes.
Muscles worked: Lower body and cardiorespiratory system.
Strength Training
Note: Choose either upper body or lower body exercises, or if you feel energy-full, you can do both.
3. Push-ups (Upper Body)
Instructions: Get in a high plank position, lower your body until your chest touches the floor. Keep your back flat and eyes focused about three feet in front of you. Then push back to the starting position.
Equipment: None.
Duration: 3 sets of 12.
Muscles Worked: Chest, shoulders, arms and abs.
4. Bent over rows (Upper Body)
Instructions: Stand with your feet shoulder-width apart, bend your waist and hold a dumbbell with each hand. Lift the dumbbells towards you while keeping your elbows close to your body then lower them back after a short pause.
Equipment: Dumbbells.
Duration: 3 sets of 12.
Muscles Worked: Upper back and arms.
5. Lunges (Lower Body)
Instructions: Stand with your feet hip-width apart, step forwards with one leg, lower your hips until your legs are bent at about a 90-degree angle. Keep your front knee directly above your ankle. Push back up to the starting position.
Equipment: None.
Duration: 3 sets of 12 each leg.
Muscles Worked: Glutes, thighs and hips.
6. Squats (Lower Body)
Instructions: Stand with your feet hip width apart. Bend your knees and push your hips back as if you are sitting down. Keep your chest up. Push back to the starting position.
Equipment: Optional: Dumbbells.
Duration: 3 sets of 12.
Muscles Worked: Glutes, hamstrings and quads.
Stretching
7. Full Body Stretch
Instructions: Start standing tall, bend over and touch your toes, hold for a few seconds. Stand back up, extend your arms overhead and lean to each side for a few seconds. Finish by twisting your torso, letting your arms swing from side to side.
Equipment: None.
Duration: 5 minutes.
Muscles Worked: Full body.
Motivational Quote
“Your fitness is 100% mental, your body won’t go where your
