Rock Your Body Routine

Workout Goal

This comprehensive routine is designed to warm you up, get your heart pumping, build strength in your upper and lower body, and then stretch out those hardworking muscles. Your body will feel energized and accomplished at the end of this workout!

Daily Benefit

By following this routine, you will improve your cardiovascular health, boost your metabolism, strengthen your muscles, enhance flexibility, and improve overall bodily function. It is beneficial for weight management, heart health, bone density, and mental health.

Workout Routine

Warm-Up: Jumping Jacks

Equipment: No equipment required. Duration: 5 minutes.

Instructions: Stand upright with your feet together and hands at your sides. Jump while spreading your arms and legs wide. Return to the starting position and repeat.

Muscles worked: Full body warmup

Cardio: Running

Equipment: Optional: Treadmill. Duration: 20 minutes.

Instructions: Run at a moderate pace, maintaining a steady heart rate.

Muscles worked: Legs, Core and Cardiovascular System

Strength Training: Upper Body

You can choose to do upper-body or lower-body strength training, or both according to your fitness levels and goals

Exercise 1: Bent-Over Rows

Equipment: Clear space, Barbell or Dumbbells. Duration: 3 sets of 10 repetitions.

Instructions: Stand over the barbell with slightly bent knees. Lean forward from the waist without rounding your back. Grip the barbell and pull it towards your chest. Lower barbell and repeat.

Muscles worked: Back, Biceps, and Rear Deltoids

Exercise 2: Push-Ups

Equipment: Clear space. Duration: 3 sets of 10 repetitions.

Instructions: Begin in a high plank position with your palms on the floor beneath your shoulders. Keeping your body straight, lower your body to the floor by bending your elbows. Push up to the starting position and repeat.

Muscles worked: Chest, Triceps, and Core

Strength Training: Lower Body

Exercise 1: Squats

Equipment: Optional: Dumbbells or Barbell. Duration: 3 sets of 10 repetitions.

Instructions: Stand up tall with your feet hip-width apart.