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“Fuel The Fire: Comprehensive Full Body Fitness Blast”

Workout Goals:

This workout aims to increase overall cardiovascular fitness, strengthen both upper and lower body muscles, and improve flexibility and posture.

Daily Benefits:

Aside from toning your body and burning calories, this routine helps in boosting your mood and reduce stress. It enhances your balance and coordination, increases your energy levels, and promotes better sleep.

Warm-up:

Jumping Jacks

Instructions: Stand upright with your legs together, arms at your sides. Bend your knees slightly and jump into the air, spreading your legs and swinging your arms out and above your head. Jump back to starting position. Repeat.

Equipment Required: None

Duration: 5 minutes

Muscles Worked: Full Body

Cardio:

Alternating Jog/Sprints

Instructions: Start with a light jog for 2 minutes, then sprint for 1 minute. Alternate between the two.

Equipment Required: Treadmill (optional, can be done outdoors)

Duration: 20 minutes

Muscles Worked:Legs, Core

Strength Training:

Upper Body(Optional)

Dumbbell Press

Instructions: Lie on a bench, feet flat on the ground. Hold the dumbbells at shoulders width, elbows at 90 degrees. Push up until your arms are fully extended above your chest and then lower them back to the start position.

Equipment Required: Dumbbells, bench

Duration: 3 sets of 10 reps

Muscles Worked: Chest, arms

Seated Row

Instructions: Sit at a seated row station. Hold the V-bar with your palms facing each other. Pull the bar to your torso while keeping your back straight and squeezing your shoulder blades together. Return to starting point and repeat.

Equipment Required: Seated row station

Duration: 3 sets of 10 reps

Muscles Worked: Back, arms

Dumbbell Curl

Instructions: Hold a dumbbell in each hand at arms length. Keep your elbows close to your torso and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Lower the dumbbells back down to the starting position.

Equipment Required: Dumbbells

Duration: 3 sets of 10 reps

Muscles Worked: Biceps

Lower Body(Optional)

Squats

Instructions: Stand with your feet hip-width apart. Bend your knees and lower your hips like you’re sitting in a chair. Keep your chest upright. Get as low as you can, then push back up to the starting position.

Equipment Required: None

Duration: 3 sets of 10 reps

Muscles Worked: Quads, glutes, hamstrings

Lunges

Instructions: With your upper body straight, step forward with one leg, lowering your hips until both knees are bent at 90-degree angle. Then press your heel into the ground to push back up to your starting position.

Equipment Required: None

Duration: 3 sets of 10 reps per leg

Muscles Worked: Quads, glutes, hamstrings

Standing Calf Raises

Instructions: Stand up straight, then push through the balls of both feet to raise your body upward. Keep your abdominal muscles pulled in