“Rise & Grind – A New Dawn Begins Here” Fitness Workout Design

Workout Goal: Improve cardiovascular strength, enhance overall muscle tone and improve flexibility

Daily Benefit: This workout is designed to increase your heart rate, boost your metabolism, increase your strength, enhance your overall muscle tone, and improve your flexibility, which collectively contribute to a more active and healthier lifestyle.

1. Warming up

Exercise: Light Jumping Jacks

Instructions: Lightly jump spreading your legs simultaneously while raising your arms overhead, then jump back to your original relaxed position.
Equipment: None
Duration: 5 minutes
Muscles worked: Full body, increasing heart rate and body temperature

2. Cardio

Exercise: Treadmill Running

Instructions: Run with moderate intensity on the treadmill.
Equipment: Treadmill
Duration: 20 minutes
Muscles worked: Legs, Heart

3. Strength Training – Option to choose Upper body or Lower body or both

Upper Body:

Exercise: Dumbbell presses

Instructions: Lie on a bench with dumbbells in both hands. Extend arms straight up and down.
Equipment: Dumbbells; bench(optional)
Duration: 3 sets of 10 reps each
Muscles worked: Chest, Shoulders, Triceps

Exercise: Bent-over rows

Instructions: Bend knees slightly and hinge at the waist while keeping the back straight. Pull the resistance band or dumbbells, towards the torso, return.
Equipment: Dumbbells or Resistance band
Duration: 3 sets of 12 reps each
Muscles worked: Back, Biceps

Exercise: Overhead tricep extensions

Instructions: Stand straight, hold one dumbbell in both hands overhead. Lower and raise the dumbbell, keeping elbows stationary.
Equipment: Dumbbell
Duration: 3 sets of 15 reps each
Muscles worked: Triceps

Lower Body:

Exercise: Goblet Squats

Instructions: Stand straight, hold a dumbbell by one end in front of chest. Lower body into a squat, keeping dumbbell stationary.
Equipment: Dumbbell
Duration: 3 sets of 10 reps each
Muscles worked: Quads, Glutes, Hamstrings

Exercise: Glute bridge

Instructions: Lie on back with knees bent, feet on floor, arms at the side. Raise hips off the floor, lower back down.
Equipment: Yoga Mat (optional)
Duration: 3 sets of 20 reps each
Muscles worked: Glutes, Hamstrings

Exercise: Leg Press

Instructions: On the leg press machine, place feet on platform, bend knees and lower, then push back up.
Equipment: Leg Press Machine
Duration: 3 sets of 10 reps each
Muscles worked: Quads, Glutes, Hamstrings

4. Stretching:

Exercise: Total Body Stretching

Instructions: Engage in light stretching of all major muscle groups to cool down.
Equipment: Yoga Mat (optional)
Duration: 10 minutes
Muscles worked: Full body

Inspirational Fitness Quote:

“The only bad workout is the one that didn’t happen.” — Unknown