Dream Big, Lift Bigger – Full Body Transformation
Goal: To build overall strength and enhance cardiovascular health. A balanced workout focusing on total body transformation by combining cardio workout with upper body and lower body strength exercises, followed by cool-down stretches.
Daily Benefit: This workout will help boost your endurance, increase your strength, flexibility, improve posture, and promote better body composition.
Warm-up
Jogging in Place
Instructions: Jog in place, lifting knees high.
Equipment: None
Duration: 5 minutes
Muscles Worked: Quadriceps, Hamstrings, Calves, Cardiovascular System
Jumping Jacks
Instructions: Stand with feet together. Jump while spreading arms and legs, then jump again to return to the starting position.
Equipment: None
Duration: 5 minutes
Muscles Worked: Whole body warm up, Cardiovascular System
Cardio
Treadmill
Instructions: Walk or run at a comfortable pace.
Equipment: Treadmill
Duration: 20 minutes
Muscles Worked: Cardiovascular System, Calves, Quadriceps, Hamstrings, Glutes
Strength Training
Upper Body
Note: You may choose to focus on either upper body strength training or lower body strength training.
Pull-Ups
Instructions: Grab the pull-up bar with palms facing outward, pull yourself up to chin level, and lower yourself down.
Equipment: Pull-up Bar (optional: assisted pull-up machine)
Duration: 3 sets of 10 reps
Muscles Worked: Lats, Biceps, Rhomboids, Trapezius
Push-Ups
Instructions: Get into plank position, lower your body until chest almost touches the floor, push up to starting position.
Equipment: None
Duration: 3 sets of 15 reps
Muscles Worked: Chest, Triceps, Core
Bicep Curls
Instructions: Hold a dumbbell in each hand, palms facing forward, curl the weights while keeping elbows close to torso.
Equipment: Dumbbells
Duration: 3 sets of 12 reps
Muscles Worked: Biceps
Lower Body
Squats
Instructions: Stand with feet hip-width apart, lower body as if sitting back in a chair, return to standing position.
Equipment: None
Duration: 3 sets of 15 reps
Muscles Worked: Quadriceps, Glutes, Hamstrings
Walking Lunges
Instructions: Take a step forward, lower body into a lunge, stand up and bring back foot forward to start next lunges.
Equipment: None
Duration: 3 sets of 12 reps per leg
Muscles Worked: Quadriceps, Hamstrings, Glutes, Calves
Deadlifts
Instructions: Hold barbell in front of body, bend at hips and knees, raise body and barbell back to standing position.
Equipment: Barbell
Duration: 3 sets of 10 reps
Muscles Worked: Hamstrings, Glutes, Back
Stretching
Hamstring Stretch
Instructions: Sit on the floor, stretch out legs, reach towards toes as far as comfortable.
Equipment: Mat
Duration: 2 minutes
Muscles Worked: Hamstrings, Calves
Upper Body Stretch
Instructions: Interlace fingers in front, push