Daily Fitness Beast Mode

Goal: To build strength and endurance while improving cardiovascular health and flexibility

Daily Benefit: This workout will help shed fat, build lean muscle, increase heart health, and improve overall flexibility.

Warm-Up

Jumping Jacks

• Instructions: Stand with your feet together then jump while spreading your arms and legs out at the same time. Return to starting position and repeat.
• Equipment: None
• Duration: 5 minutes
• Muscles worked: Full Body/Cardio

Cardio

Running

• Instructions: Jog or Run at a steady pace;
• Equipment: Treadmill (Optional: You can also run outdoors)
• Duration: 20 minutes
• Muscles worked: Legs/Cardio

Strength Training

Upper Body:

Biceps Curls

• Instructions: Hold a dumbbell in each hand at arms’ length, palms facing forward. Bend your elbows and curl the weights as close to your shoulders as you can. Return to starting position and repeat.
• Equipment: Dumbbells
• Duration: 2 sets of 12
• Muscles worked: Biceps

Pushups

• Instructions: Start in a high plank position, lower your body until your chest nearly touches the floor. Push back up to the starting position and repeat.
• Equipment: None
• Duration: 2 sets of 10
• Muscles worked: Chest, shoulders, triceps

Tricep Dips

• Instructions: Sit on the edge of a chair or bench with your hands next to your thighs. Lift your body off the chair and lower your hips toward the floor. Push back up until your arms are straight again and repeat.
• Equipment: Chair/Bench
• Duration: 2 sets of 12
• Muscles worked: Triceps

Lower Body:

Squats

• Instructions: Stand with feet hip-width apart, arms can be straight in front of you. Lower your body as far as you can by pushing your hips back and bending your knees. Push back up to starting position and repeat.
• Equipment: None, optional-dumbbell for more intensity
• Duration: 2 sets of 15
• Muscles worked: Hamstrings, quadriceps, buttocks

Lunges

• Instructions: Stand straight, take a step forward with your right leg and lower your body until your right knee is at a right-angle. Push back up and repeat with left leg.
• Equipment: None
• Duration: 2 sets of 14 (7 each leg)
• Muscles worked: Quadriceps, hamstrings, glutes

Calf Raises

• Instructions: Stand on the edge of a step. Raise your body upward by extending your ankles and flexing your calf. Lower yourself and repeat.
• Equipment: Staircase
• Duration: 2 sets of 15
• Muscles worked: Calves

Stretching

Flexibility Stretch

• Instructions: Extend your arms and legs