“Conquer the Day Workout”
Workout Goal: To effectively work out every part of your body by focusing on a balance of cardio, strength training, and flexibility.
Daily Benefit: This full-body workout helps in giving your metabolism a major boost, improving cardiovascular health, increasing muscle strength, and enhancing joint and muscle flexibility.
Warm Up: 10 minutes
- Name: Brisk Walk or Light Jog
- Instructions: Maintain a gentle pace, enough to gradually raise your heart rate and warm up your muscles.
- Equipment: Treadmill (optional, can be done outdoors).
- Duration: 10 minutes.
- Muscles worked: Legs and Core.
Cardio: 30 minutes
- Name: Running
- Instructions: Increase your jog to a run or if you’re indoors, increase the treadmill speed. Step forward with one foot and shift your weight onto it. Swing your other leg forward and push off with your rear foot, repeating this sequence.
- Equipment: Treadmill (optional; can be done outdoors).
- Duration: 30 minutes.
- Muscles worked: Full Body.
Strength Training
Select from the following upper and lower body exercises. You can do either one or both, depending on your fitness goals.
Upper Body :
- Name: Push-ups
- Instructions: Start in a plank position. Bend your elbows and lower your body until your chest almost touches the floor. Push yourself back to the plank position.
- Equipment: None.
- Duration: 3 sets of 10 reps each.
- Muscles worked: Chest, Shoulders, Triceps and Core.
- Name: Dumbbell Row
- Instructions: Stand and stagger your feet. Hold a dumbbell in one hand. With your other hand on a bench, bend your body forward and row the dumbbell up to your chest, then lower it back down.
- Equipment: Dumbbell (mandatory).
- Duration: 3 sets of 10 reps each.
- Muscles worked: Back, Biceps and Shoulders.
Lower Body :
- Name: Air Squats
- Instructions: Stand with feet hip-width apart. Bend your knees and sit back as if sitting on a chair, keeping your chest up. Push your body back up to starting position.
- Equipment: None.
- Duration: 3 sets of 15 reps each.
- Muscles worked: Quads, Glutes, and Hamstrings.
- Name: Lunges
- Instructions: Stand straight, feet hip-width apart. Step forward with your right foot, bending both knees at a 90-degree angle. Keep your front knee directly above your ankle. Push back to starting position and repeat with left foot.
- Equipment: None.
- Duration: 3 sets of 10 reps each side.
- Muscles worked: Quads, Glutes, and Hamstrings.
