“Burning Euphoria: Blaze Through Your Limits”

The aim of today’s workout is to focus on high-intensity cardio and strength training, targeting both upper and lower body, with a refreshing stretch at the end. The benefit of this workout is increased endurance, strength, weight management, and improved flexibility.

Warm-up

Jogging in place: Easy stationary jogging for warming up the entire body. No equipment needed. Duration: 5 min. Muscles worked: Overall.

Cardio

Jumping jacks: Start with your feet together and then jump to move them apart, while swinging your arms above your head. No equipment needed. Duration: 10 min. Muscles worked: Total body.

Strength Training

(Choose from either the upper or lower body workouts, or feel free to tackle both.)

Upper-body workout

Push-ups: Keep your body flat and push up from your hands and toes. No equipment required. Duration: 3 sets of 15. Muscles worked: Chest, triceps.

Bicep curls: Hold a dumbbell in each hand and bend your elbows to lift. Dumbbells required. Duration: 3 sets of 12. Muscles worked: Biceps.

Tricep dips: Use a bench or chair to lower your body down and lift it back up. A bench or chair required. Duration: 3 sets of 12. Muscles worked: Triceps.

Lower-body workout

Squats: Stand with feet shoulder-width apart and squat down as if sitting back into a chair. No equipment required. Duration: 3 sets of 15. Muscles worked: Quadriceps, glutes.

Lunges: Step forward with one leg and bend down until your knee is at a 90-degree angle. Repeat with the other leg. No equipment required. Duration: 3 sets of 12 each side. Muscles worked: Quadriceps, hamstrings, glutes.

Standing calf raises: Stand on your toes, then lower yourself down. No equipment required. Duration: 3 sets of 20. Muscles worked: Calves.

Stretching

Cool-down stretches: Main focus should be on the muscles used today. Take your time with each stretch. No equipment required. Duration: 10 min. Muscles worked: Overall.

Motivational Message

“Strength does not come from physical capacity. It comes from an indomitable will.” – Mahatma Gandhi