Crush it with Cardio & Strength!

Goal of the Workout: This workout aims to improve cardiovascular fitness and muscular strength, promoting a healthy, well-rounded level of fitness.

Daily Benefit: This routine is designed to benefit you by burning calories, building muscle, improving heart health, and increasing overall stamina and strength. It will also help in enhancing your flexibility and reducing stress.

Workout Routine:

Warm up:

Exercise 1: Walking High Knees

Instructions: Stand upright and march in place while lifting your knees as high as possible.
Equipment required: None.
Duration: 5 minutes.

Muscles worked: Hip flexors, Quads, and Core.

Cardio:

Exercise 2: Jump Rope

Instructions: Jump over the rope, landing lightly on the balls of your feet.
Equipment required: Jump Rope. If you don’t have one, simulated jump rope is an option.
Duration: 20 minutes.

Muscles worked: Full body, with emphasis on calves and forearms.

Strength Training:

Upper Body:(Optional)

Exercise 3: Push-ups

Instructions: Keeping your back straight, lower your body until your chest is an inch above the ground, and then push back up.
Equipment required: None.

Duration: 2 sets of 15 reps.
Muscles worked: Chest, Shoulders and Triceps.

Exercise 4: Bent-Over Rows

Instructions: With a dumbbell in each hand, bend your knees slightly and hinge at the waist. Pull the weights up to chest level and lower.
Equipment required: Dumbbells. (Can be done with water bottles).
Duration: 2 sets of 15 reps.
Muscles worked: Back, Biceps, and Shoulders.

Lower Body:

Exercise 5: Squats

Instructions: Stand with feet hip-width apart. Lower your body as far as you can by pushing your hips back. Rise back to start. Repeat.
Equipment required: None. (Optional: can add weight with dumbbells).
Duration: 2 sets of 15 reps.

Muscles worked: Glutes, Quads, and Hamstrings.

Exercise 6: Lunges

Instructions: Stand upright. Step forward with one foot until your leg reaches a 90-degree angle. Lift your front knee to return to the start.
Equipment required: None. (Optional: can add weight with dumbbells).
Duration: 2 sets of 15 reps on each leg.
Muscles worked: Glutes, Quads, and Hamstrings.

Stretching:

Exercise 7: Full Body Stretch

Instructions: Start from the top and work your way down, stretching the neck, shoulders, arms, torso, legs, and finally ankles.
Equipment required: Comfortable, cushioned surface.
Duration: 10 minutes.
Muscles worked: Full Body.

“The only bad workout is the one that didn’t happen.” – Anonymous