Power Surge – Full Body Fitness Blast

Goal of the Workout:

The aim of the Power Surge workout is to enhance general fitness by incorporating cardiovascular exercise, strength training, and flexibility improving stretches. This workout targets both upper and lower body muscle groups, but feel free to focus on either upper or lower body if you prefer.

Daily Benefit:

Doing this workout regularly will help increase your stamina, develop muscular endurance, strength, and flexibility, improve your cardiovascular health, aid in weight management, and boost your mood and energy levels.

Warm-Up: 5 Minute Light Jog

Instructions: Keep a slow jog or fast walk pace. No special equipment required. Muscles worked: overall.

Cardio: 20 Minute HIIT

Instructions: Perform 30 seconds of high intensity workout (burpees, high knees, etc.), then 30 seconds rest. No special equipment required. Muscles worked: overall.

Strength Training:

Upper Body:

• Bench Press

  Instructions: Lay on your back on the bench. Hold the barbell above your chest with palms facing forward, elbows bent. Push up until your arms are straight. Slowly lower back to start. Duration: 3 sets of 10-12 reps. Equipment: barbell (optional: dumbbells). Muscles worked: Chest, arms.

• Seated Row

  Instructions: Sit at the row machine, hold the bar with an overhand grip. Pull the bar towards your torso. Release to start position. Repeat. Duration: 3 sets of 10-12 reps. Equipment: Row machine. Muscles worked: Back, arms.

• Dumbbell Shoulder Press

  Instructions: Stand or sit with a dumbbell in each hand at shoulder level, palms facing forward. Press the dumbbells upward until your arms are fully extended. Return slowly to starting position. Duration: 3 sets of 10-12 reps. Equipment: Dumbbells. Muscles worked: Shoulders, arms.

Lower Body:

• Squats

  Instructions: Stand with feet shoulder-width apart, toes pointed slightly outwards. Bend at the knees and hips to lower your body, as if sitting in a chair. Push your body back up. Repeat. Duration: 3 sets of 10-12 reps. Equipment: No special equipment required, optional: barbell or dumbbells. Muscles worked: Legs, glutes.

• Lunges

  Instructions: Stand upright. Take a step forward with one foot and lower your body until your front knee is at a 90 degree angle. Push back to standing position. Repeat with the other leg. Duration: 3 sets of 10-12 reps per leg. Equipment: No special equipment required, optional: barbell or dumbbells. Muscles worked: Legs, glutes.

• Calf Raises

  Instructions: Stand upright, slowly rise onto your toes, hold, then lower back down. Duration: 3 sets of 10-12 reps. Equipment: No special equipment required, optional: dumbbells. Muscles worked: Calves.

Stretching: 10 Minute Full Body Stretch

Instructions: Perform a range of stretches targeting each major muscle group. Hold each stretch for 20-30 seconds. No special equipment required. Muscles worked: Overall.

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Motivational Quote:

“Fitness is not about being better than someone else. It’s about being better than you used to be.” – Khloe Kardashian