Overall Goal
The goal of this workout is to enhance cardio endurance, build muscular strength and improve flexibility.
Daily Benefit
This complete workout helps burn fat, boost metabolism, improve heart health, build strength and flexibility whilst also enhancing mood and energy levels.
Warm-up
Equipment Required: None
Spot Jogging
Instructions: Stand in a place and start jogging, lifting knees high.
Duration: 5 minutes
Muscles Worked: Overall body
Cardio Workout
Equipment Required: Optional; Treadmill or outdoor space
Running/jogging
Instructions: Run or jog at a steady pace.
Duration: 20 minutes
Muscles Worked: Legs, core, and cardiorespiratory system
Upper Body Strength Training:
Equipment Required: Dumbbells (can use body weight as an alternative)
Bicep Curls
Instructions: Hold the dumbbells in both hands, arms fully extended, and palms facing forward. Keep the upper arms stationary and curl the weights while contracting the biceps.
Duration: 3 sets, 10-12 reps
Muscles: Biceps
Tricep Dips
Instructions: Position your hands shoulder-width apart on a secured bench. Slide your back along the bench, extending your legs out in front of you. Lower your body until your shoulders are below your elbows. Push your body up, extending your elbows.
Duration: 3 sets, 10-12 reps
Muscles: Triceps, shoulders, and chest
Shoulder Press
Instructions: Holding a dumbbell in each hand, sit on a bench with back support. Raise the dumbbells to head height, the elbows out and about 90 degrees. Now, extend your elbows to raise the weights above your head. Lower them back after a short pause.
Duration: 3 sets, 10-12 reps
Muscles worked: Shoulders, triceps, and upper back
Lower Body Strength Training:
Equipment Required: None
Squats
Instructions: Stand with feet hip-width apart, toes facing straight ahead or slightly outward. Slowly bend the knees and lower your body. Keep your chest up, your feet flat on the ground, and your buttocks back. Push up to return to original position.
Duration: 3 sets, 15 reps
Muscles: Quadriceps, glutes, and hamstrings
Lunges
Instructions: Stand straight, take a step forward with the right leg, and lower your body until right knee is at a 90-degree angle and left knee is touching the ground. Then, push back up to the original position. Repeat this with the left leg.
Duration: 3 sets, 10 reps (on each leg)
Muscles: Quadriceps, glutes, and hamstrings
Calf Raises
Instructions: Stand up straight with a slight distance between your feet. Push through the balls of both feet to raise your body upward. Keep your abdominal muscles pulled in so that you move straight upward, and make sure you’re not leaning forward or backward.
Duration: 3 sets, 15 reps
Muscles: Calves
Stretching/Cool Down:
Equipment Required: A mat (optional)
Full-Body Stretch
Instructions: Start with your feet together and breathe in deeply, lifting your hands above your head. Exhale slowly and bend your body forward allowing your hands to touch your toes, or as close as you can get. Hold for 15-30 seconds and then return to the upright position.
Duration: 5 minutes
Muscles worked: Overall body
Inspirational Quote:
“The groundwork of all happiness is health.” – Leigh Hunt
