Sweat, Smile & Repeat: Embrace Your Inner Power

This comprehensive daily workout is designed to increase your endurance, improve your muscle strength, and enhance your flexibility. By warming up, doing cardio, then strength training, and finally stretching, you will empower your body and mind.

Daily Benefits:

This complete workout will not only help you to lose weight if that is your goal, but
will also improve bone density, enhance cardiovascular health, improve mood and sleep, and increase muscle strength and flexibility.

Warm Up:

Jumping Jacks: Stand up straight. Jump and spread your legs while swinging your arms above your head. Jump again and return to the starting position. Repeat for 5 minutes. You don’t need any equipment. It targets whole body – especially the heart as it gets the blood pumping.

Cardio:

Running: Run at a steady pace for 30 minutes. You don’t need any equipment. Works your cardiovascular system.

Strength Training:

Upper Body (optional):

• Push ups: Get into plank position. Lower your body until your chest nearly touches the floor. Push up back to plank position. Repeat 10-15 times. No equipment needed. Works the chest, shoulders and triceps.
• Pull ups: Grab the pull-up bar with palms facing away from you. Pull your body up until your chin is above the bar. Lower your body until arms are straight. Repeat 10-15 times. Pull up bar required. Works the back and biceps.
• Dumbbell Overhead Press: Stand with feet hip-width apart. Hold a dumbbell in each hand at shoulder height. Push the weights up until your arms are straight overhead. Lower the weights back to shoulders. Repeat for 12-15 reps. Requires dumbbells. Targets shoulders.

Lower Body (optional):

• Squats: Stand with feet hip-width apart. Push your hips back and bend knees to lower into a squat. Push back up to starting position. Repeat for 15-20 reps. No equipment needed, optional barbell. Works the quads, glutes, and hamstrings.
• Lunges: Stand upright, step forward with one foot until your leg reaches a 90-degree angle. Push back up to starting position. Repeat for 10-15 reps per leg. No equipment needed. Works the quads, glutes, and hamstrings.
• Deadlift: Stand with feet hip-width apart. Holding a barbell, lower your body while keeping your chest up and back straight. Push back up to starting position. Repeat for 12-15 reps. Requires a barbell. Works the glutes, hamstrings, and lower back.

Stretching:

Full Body Stretch: Stand tall, take a deep breath and lift your arms high above your head. Reach for the sky, hold for a few seconds, then exhale and slowly lower your arms. Repeat for 5 minutes. No equipment needed. Works all muscle groups.