“Rise and Shine Revival”

Goal of The Workout:

Our goal for today’s workout is to enhance cardiovascular endurance, improve muscle strength, and promote flexibility.

Daily Benefit:

This workout not only burns calories and tones muscles but also boosts your mood, promotes better sleep, helps combat health conditions & diseases, and improves brain function.

Workout Routine:

Warm Up (10 min):

1. Exercise: Jumping Jacks
   Instructions: Stand upright with your legs together, arms at your sides. Bend your knees slightly, jump into the air while spreading your legs shoulder width apart. At the same time, stretch your arms out and over your head. Jump back to starting position.
   Equipment: No equipment required.
   Duration: 2 minute
   Muscles worked: Full body

Cardio (20 min):

2. Exercise: Cycling
   Instructions: While seated properly on a stationary bike, pedal at a speed that feels intense for you but is still manageable. Stand occasionally for variety.
   Equipment: Stationary bike (Optional – you can opt for a jog if no bike is available).
   Duration: 20 minutes
   Muscles worked: Lower Body

Strength Training (30 min):

3. Exercise: Squats
   Instructions: Stand with feet a little wider than shoulder-width apart, hips stacked over knees, and knees over ankles. Initiate the movement by inhaling and unlocking the hips, slightly bringing them back. Bend knees and imagine sitting back into a chair. Keep head facing forward as your upper body bends forward a bit.
   Equipment: Barbell (optional)
   Duration: 2 sets of 12 reps
   Muscles worked: Lower body
4. Exercise: Bench Press
   Instructions: Lie back on a flat bench. Grip the bar with hands just wider than shoulder-width apart. Lower bar to your sternum and then push bar back to starting position. Remember to keep your legs stable and your lower back pressed into the bench.
   Equipment: Barbell (optional)
   Duration: 2 sets of 10 reps
   Muscles worked: Upper body

Stretching (10 min):

5. Exercise: Cobra Pose
   Instructions: Lay facedown on the floor with thumbs directly under shoulders, legs extended with the tops of your feet on the floor. Push your hips down, tighten your back, and medially rotate your thighs. Push yourself slowly up by straightening your arms.
   Equipment: Yoga mat.
   Duration: Hold for 30 seconds, Rest for 15 seconds, Repeat 5 times.
   Muscles worked: Full body

Motivational Quote:

“Don’t limit your challenges, challenge your limits.” – Jerry Dunn