“Power Punch: Ignite the Energy Within” Full Body Workout

Goal: The goal of this comprehensive workout is to improve cardiovascular stamina, enhance muscular strength, and increase overall flexibility.

Daily Benefit: This workout routine is designed to help strengthen your heart, lower body fat, build muscle mass, reduce stress, improve focus and enhance your overall mood. Regularly performing this routine will improve your endurance and stamina, making every day tasks feel easier.

Workout Schedule

Warmup

Exercise: Light Jog
Instructions: Maintain a steady, comfortable pace for 10 minutes. Focus on keeping your movements smooth and your breathing regular.
Required Equipment: None. Running shoes (optional).
Duration: 10 minutes.
Muscles worked: Legs, core, cardiovascular system.

Cardio

Exercise: Jumping Jacks
Instructions: Stand with your feet together and your arms at your sides. Simultaneously raise your arms above your head and jump up just enough to spread your feet out wide. Without pausing, quickly reverse the movement.
Required Equipment: None.
Duration: 20 minutes.
Muscles worked: Whole body.

Strength Training: Upper Body (Optional)

Exercise: Push-ups
Instructions: Start in a high plank position. Lower your body until your chest nearly touches the floor. Engage your core and push back to the starting position.
Required Equipment: None.
Duration: 3 sets of 10 reps each.
Muscles worked: Chest, shoulders, triceps, abs.

Exercise: 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. Return to starting position.
Required Equipment: Dumbbells.
Duration: 3 sets of 12 reps each.
Muscles worked: Biceps, forearms.

Exercise: Tricep Dips
Instructions: Grip the front edges of a seat or step with your hand. Hover your butt off the front of the seat with legs extended out in front of you. Lower your body until your arms are at about a 90-degree angle. Push back up to starting position.
Required Equipment: Bench or chair.
Duration: 3 sets of 10 reps each.
Muscles worked: Triceps.

Strength Training: Lower Body (Optional)

Exercise: Squats
Instructions: Stand as tall as you can with your feet spread slightly wider than shoulder-width apart. Lower your body as far as you can by pushing your hips back and bending your knees. Push your body back to the starting position.
Required Equipment: None.
Duration: 3 sets of 15 reps each.
Muscles worked: Quads, glutes, hamstrings, calves.

Exercise: Lunges
Instructions: Step forward with your right leg and slowly lower your body until your front knee is bent at least 90 degrees. Push back to the start position and repeat with your left leg.
Required Equipment: None. Dumbbells (optional).
Duration: 3 sets of 12 reps each (each leg).
Muscles worked: Glutes, quads, hamstrings.

Exercise: Deadlifts
Instructions: Bend at your hips and knees, and grab a pair of dumbbells with an overhand grip. Without allowing your lower back to round, stand up with the dumbbells.
Required Equipment: Dumb