‘Charge Up Your Day: Full Body Energizer’

Goal of the workout: This comprehensive workout is designed to improve your cardiovascular health, enhance muscle strength, promote flexibility, and burn calories. It covers warming up, cardio exercises, strength training for both upper and lower body, and stretching to cool down.

Daily Benefit: This workout routine promotes overall fitness, helping to maintain a healthy weight, reduce the risk of heart disease, improve mood and mental health, and enhance body strength and endurance.

Warming Up

1. Jumping Jacks

Instructions: Stand with your feet together, then jump while spreading your arms and legs, then jump back to the starting position. This should be done smoothly and rhythmically.

Equipment: No equipment needed

Duration: 5 minutes

Primary Muscles Used: Full body

Cardio

2. Running or Jogging

Instructions: Maintain a steady pace, breathing rhythmically. Keeping your head up and your back straight, run or jog comfortably.

Equipment: Running shoes

Duration: 30 minutes

Primary Muscles Used: Legs, core

Strength Training

Optional: Select either upper or lower body strength training exercises, or for a comprehensive workout, do both.

Upper Body Workout

3. Push Ups

Instructions: Start in a high plank position. Lower your body until your chest grazes the floor. Push your body back up. Ensure your hips are not sagging.

Equipment: No equipment needed

Duration: 3 sets of 12 reps

Primary Muscles Used: Chest, shoulders, triceps

4. Bicep Curls

Instructions: Hold the weights with your palms facing forward, and curl up the weights while contracting your biceps

Equipment: Dumbbells (optional, you can use water bottles)

Duration: 3 sets of 12 reps

Primary Muscles Used: Biceps

Lower Body Workout

5. Squats

Instructions: Stand with your feet shoulder-width apart. Then lower your hips as if sitting in a chair, then raise your body back to the starting position.

Equipment: No equipment needed

Duration: 3 sets of 15 reps

Primary Muscles Used: Quadriceps, glutes, hamstrings

6. Lunges

Instructions: Step forward with one leg and lower your body until your front knee is 90 degree angle. Push through your heel back to starting position and repeat with other leg.

Equipment: No equipment needed

Duration: 3 sets of 12 reps each leg

Primary Muscles Used: Quadriceps, hamstrings, glutes

Stretching

7. Full Body Stretch

Instructions: Starting with your neck, slowly stretch each major muscle group, down to your legs. Hold each stretch for about 30 seconds.

Equipment: Yoga mat (optional)

Duration: 10 minutes

Primary Muscles Used: Full body

Your Fitness Quote of the Day

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