One-Day Total Body Burn
Goal of the Workout:
This workout focuses on warming up the body, firing up your cardiovascular system, boosting your strength, and winding down with a well-rounded stretch. Our goal is to improve your stamina and overall muscle definition while enhancing your flexibility and agility.
Daily Benefit:
Performing this workout will help in shedding excess fat, increasing lean muscle mass, and improving cardiovascular health. It will also aid in enhancing your mobility and posture. A bonus benefit – it will aid in promoting better sleep and reduce stress levels.
Workout:
Warm-Up:
1. Jumping Jacks
Instructions: Stand straight. Jump up spreading your legs shoulder-width apart and simultaneously raise your arms over your head. Jump back to the standing position.
Duration: 2 Minutes.
Equipment: None.
Muscles worked: Quads, glutes, deltoids, lats, and calves.
Cardiovascular Exercise:
1. Running or Walking
Instructions: Maintain a steady pace, keep your back upright, and your steps light.
Duration: 30 minutes.
Equipment: Treadmill (Optional – you can also do it outdoors).
Muscles worked: Glutes, quads, hamstrings, calves, abdominals.
Strength Training (Choose either upper body or lower body)
Upper Body:
Equipment: Dumbbells (They are optional; you can use water bottles).
a. Bicep Curls
Instructions: Stand upright, hold the weights with your palms facing forward, bring the weights up and down slowly.
Duration: 3 Sets of 10 Reps.
Muscles worked: Biceps.
b. Overhead Press
Instructions: Stand upright, hold the weights at shoulder level with palms facing forward, press the weights over your head, and lower them back to the starting position.
Duration: 3 Sets of 10 Reps.
Muscles worked: Deltoids, triceps.
c. Bent-over Rows
Instructions: Bend at your waist, hold weights with a wide grip, pull the weights towards your chest, and lower them slowly.
Duration: 3 Sets of 10 Reps.
Muscles worked: Latissimus dorsi, rhomboids, trapezius.
Lower Body:
Equipment: Dumbbells (They are optional; you can use your body weight).
a. Squats
Instructions: Stand upright, bend at the knees to a sitting position, and then rise back up.
Duration: 3 Sets of 10 Reps.
Muscles worked: Glutes, quads, hamstrings.
b. Forward Lunges
Instructions: Stand upright, step forward with one leg while lowering your body, and then return to the starting position.
Duration: 3 Sets of 10 Reps per leg.
Muscles worked: Glutes, quads, hamstrings.
c. Calf Raises
Instructions: Stand upright on the balls of your feet, lower your body, and then lift it using your calf muscles.
Duration: 3 Sets of 10 Reps.
Muscles worked: Calves.
Stretching:
1. Full-Body Stretch
Instructions: Stand straight, raise your arms overhead, elongate your spine, and reach as high as possible.
Duration: 2 Minutes.
Equipment: None.
Muscles worked: Entire body.
2. Hamstring Stretch
Instructions: Sit on the floor with your legs straight in front of you,
