“Ignite Your Strength: A Full-Body Blitz”

Workout goals:

This intense full body workout aims to get your heart pumping, muscles flexing and your sweat dripping! It is designed to improve your endurance, build muscle strength, enhance your flexibility, and boost overall fitness.

Daily benefits:

Powering through this workout daily will not only enhance your strength and stamina, but also reduce stress, improve the quality of your sleep, and enrich your overall mood. This is not just a workout, it’s an investment in your overall wellbeing.

Warm Up:

Jumping Jacks

Instructions: Stand upright with your feet together and your hands at your sides. Then jump by spreading your legs at shoulder-width apart and stretch your arms above your head. Now, jump again and return to the starting position.

Equipment: No equipment needed.

Duration: 5 minutes.

Muscles worked: Full body.

Cardio:

Running or Brisk Walking

Instructions: Maintain a steady pace, either running or brisk walking for the suggested duration.

Equipment: Treadmill (Optional), Running shoes.

Duration: 30 minutes.

Muscles worked: Full body.

Strength Training:

Upper Body

Note: Performing either upper body or lower body strength exercises is optional.

Push-ups

Instructions: Start in a high-plank position, lower the body until the chest is close to the ground and then push up to return to the original position.

Equipment: No Equipment needed.

Duration: Do 3 sets of 10 reps.

Muscles worked: Chest, Shoulders, Triceps.

Bicep Curls

Instructions: Holding a pair of dumbbells at your sides, palms facing forward, and keep your back straight, curl the weights while contracting your biceps.

Equipment: Dumbbells.

Duration: Do 3 sets of 12 reps.

Muscles worked: Biceps.

Tricep Dips

Instructions: With your back to a bench, place your hands on the edges and lower your body until your arms form a 90° angle, then return to the starting position.

Equipment: Bench

Duration: Do 3 sets of 10 reps.

Muscles worked: Triceps.

Lower Body

Squats

Instructions: Stand with your feet shoulder-width apart. Bend your knees and lower your body as far as you can, then push back to the starting position.

Equipment: No equipment needed.

Duration: Do 3 sets of 15 reps.

Muscles worked: Quadriceps, Hamstrings, Glutes.

Lunges

Instructions: Stand straight, take a step forward with one leg and bend your knee to a 90° angle. Push back up to the starting position and switch legs.

Equipment: No equipment needed.

Duration: Do 3 sets of 12 reps on each leg.

Muscles worked: Quadriceps, Hamstrings, Glutes.

Stretching:

Full Body Stretch

Instructions: Stretch each part of your body; starting from the neck, moving onto your arms, torso, legs and finally your feet.

Equipment: Yoga mat (optional)

Duration: 15 minutes.

Quote of the day:

“The difference between try and triumph is just a little umph!” – Marvin Phillips.