Workout Goal
Your goal for this workout is to get your heart pumping, build strength in both your upper and lower body, and increase your flexibility and mobility.
Daily Benefit
This full body workout will help you burn calories, build lean muscle, and improve your overall mobility and stamina. It’s designed to keep you energized and feeling strong all day long!
Warm Up
Always start your workout with a proper warm up to get your muscles ready for action. This will help prevent injury and ensure you get the most out of your workout.
Jumping Jacks
Instructions: Stand straight with your feet together. Jump up, spreading your feet wide and swing your arms up over your head. Jump back to your starting position. Repeat.
Equipment: No equipment necessary.
Duration: 5 minutes.
Muscles Worked: Full body.
Cardio
Cardio exercises increase your heart rate and burn calories. They’re an essential part of any fitness regime.
Cycling
Instructions: Hop on an exercise bike and pedal at a steady pace. Increase the resistance for a more difficult workout.
Equipment: Exercise bike.
Duration: 20 minutes.
Muscles Worked: Legs and core.
Strength Training
Strength training exercises help you build muscle and increase your overall strength and endurance. They also help you burn calories even after your workout is over. Choose either the upper body or lower body exercises based on your preference. Remember not to do the same set in consecutive workouts.
Upper Body
Bench Press
Instructions: Lay flat on a workout bench with your feet flat on the ground. Hold dumbbells in both hands at chest level. Push the weights up until your arms are fully extended. Lower the weights back to chest level. Repeat.
Equipment: Bench and dumbbells (required).
Duration: Three sets of 10-12 repetitions.
Muscles Worked: Chest, triceps and shoulders.
Bent Over Rows
Instructions: Stand with your feet hip-width apart, holding a dumbbell in each hand. Bend your knees slightly and hinge at your waist, keeping your back straight. Pull the weights up to your chest, keeping your elbows tucked in. Lower the weights back down. Repeat.
Equipment: Dumbbells (required).
Duration: Three sets of 10-12 repetitions.
Muscles Worked: Upper back and biceps.
Lower Body
Squats
Instructions: Stand with your feet hip-width apart. Bend your knees and lower your body as if you were sitting in a chair. Keep your back straight and your knees over your toes. Push back up to a standing position. Repeat.
Equipment: No equipment needed. Dumbbells can be added for extra resistance (optional).
Duration: Three sets of 10-12 repetitions.
Muscles Worked: Quadriceps, glutes and core.
Lunges
Instructions: Stand tall with your hands on your hips. Take a step forward with your right foot. Lower your body until your right thigh is parallel to the ground and your right knee is directly over your ankle. Push back up to a standing position and repeat with your left leg.
