“Transform & Triumph – Power Fitness Plan”
Goal of the Workout:
This workout aims at full body toning with an equal focus on cardio, upper body, lower body, and core training followed by stretching for muscle relaxation.
Daily Benefit:
This workout routine helps in overall muscle building, improving cardiovascular health, enhancing body flexibility, and mental strength.
Warm Up:
Jumping Jacks:
Instructions: Stand straight, jump and spread your legs shoulder-width apart while swinging your arms above your head. Jump back to the starting position. Repeat.
Equipment: No equipment required.
Duration: 5 minutes.
Muscles worked: Whole body.
Cardio:
Running/Jogging:
Instructions: Run or jog at a steady pace.
Equipment: Treadmill (optional, can be done outdoors).
Duration: 20 minutes.
Muscles worked: Legs, core and heart.
Strength Training:
Upper Body Strength Optional Workouts:
1. Bicep Curls:
Instructions: Hold a dumbbell in each hand at arms’ length. Bend your elbows and curl the weights as close to your shoulders as you can. Hold, then lower back down.
Equipment: Dumbbells.
Duration: 3 sets of 10 reps each.
Muscles worked: Biceps.
2. Bench Press:
Instructions: Lie down on your back on a bench and hold a barbell at chest level. Press up until your arms are straight. Lower safely to your chest.
Equipment: Barbell and bench.
Duration: 3 sets of 10 reps each.
Muscles worked: Chest and triceps.
3. Lat Pulldowns:
Instructions: Sit in a lat pulldown station and reach for the wide bar with a overhand grip. Pull down until the bar is at chest level. Return to the initial position.
Equipment: Lat pulldown machine.
Duration: 3 sets of 10 reps each.
Muscles worked: Lats and upper back.
Lower Body Strength Optional Workouts:
1. Squats:
Instructions: Stand up straight with feet hip-width apart. Bend knees as if sitting back in a chair, keeping your chest upright. Squat down till your thigh is parallel with the ground. Stand back up to return to the starting position.
Equipment: Barbell (optional).
Duration: 3 sets of 10 reps each.
Muscles worked: Quads, Glutes and Hamstrings.
2. Lunges:
Instructions: Stand up straight with feet hip-width apart. Step one foot forward and lower your body into a lunge position. Keep your front knee above your front ankle. Push back up to the start position and switch legs.
Equipment: No equipment required.
Duration: 3 sets of 10 reps each side.