“Motivational Monday: Full-body Booster!”

Goal of the Workout: This workout is designed to engage all the major muscle groups, increase cardiovascular endurance and flexibility. It’s a perfect way to start your week on the right note!

Daily Benefits: This comprehensive workout will not only improve your body strength, flexibility, and endurance but also enhance your mood and energy levels, preparing you for the week ahead.

Workout Schedule:

1. Warm-up: Jumping Jacks

Instructions: Stand with your feet together. Jump up, spread your feet and swing your arms out and above your head. Jump back to the starting position. Repeat.

Equipment Needed: None

Duration: 5 minutes

Muscles Worked: Full Body

2. Cardio: Treadmill

Instructions: Start with a brisk walk and gradually increase the speed to a comfortable running pace. Maintain this pace for the duration of the exercise.

Equipment Needed: Treadmill (Optional: Outdoor running)

Duration: 20 minutes

Muscles Worked: Lower body, Core & Cardiovascular system

Strength Training:

3. Upper Body: Push-ups

Instructions: Start in a high plank position. Keeping your body straight, lower your body until your chest touches the floor. Push yourself back up to the initial position.

Equipment Needed: None

Duration: 3 Sets of 10 Repetitions

Muscles Worked: Chest, Shoulders & Triceps

4. Lower Body: Squats

Instructions: Stand with feet hip-width apart. Bend your knees, pushing your hips back while keeping your chest upright. Return to standing. Repeat.

Equipment Needed: None (Optional: Dumbells or barbell for added resistance)

Duration: 3 Sets of 15 Repetitions

Muscles Worked: Quads, Hamstrings & Glutes

Stretching:

5. Full Body Stretch

Instructions: Stand tall. Extend your arms and reach towards the sky. Gently bend from side to side. Then, reach down towards your toes. Repeat.

Equipment Needed: None

Duration: 10 minutes

Muscles Worked: Full body

Motivational Quote: “The difference between try and triumph is a little ‘umph’.” – Marvin Phillips