“Fire Up Your Fitness with Full Force: From Warm up to Cool Down”
Workout goal: To enhance your cardiovascular health, build total body strength, improve flexibility and boost daily energy levels.
Daily Benefit: This comprehensive workout routine will help you gain a leaner and more toned body, boost your heart health, enhance mood & energy levels, and promote greater flexibility & balance. Always remember, your everyday fitness is the stepping stone to your long-term health and wellbeing.
Warm up – Duration: 10 minutes:
1) March in Place:
- Instructions: Stand tall. March in place while swinging your arms.
- Equipment Required: None.
- Muscles Worked: Legs, Arms, Core.
Cardio – Duration: 20 minutes:
1) Jumping Jacks:
- Instructions: Stand straight. Jump out and spread your legs while clapping your hands overhead. Jump back in and repeat.
- Equipment Required: None.
- Muscles Worked: Full Body.
Strength Training – Duration: 30 minutes:
Optional: Depending on your goal, you may either choose to work on the upper body or lower body exercises.
Upper body exercises:
1) Bicep Curls:
- Instructions: Stand up straight with a dumbbell in each hand. Keeping your elbows close to your torso, curl the weights while contracting your biceps. Return to the start position and repeat.
- Equipment Required: Dumbbells (Optional)
- Muscles Worked: Biceps.
2) Bench Press:
- Instructions: Lie down on the bench. Hold the barbell above your chest with your hands shoulder-width apart. Lower the barbell to your chest and then press it back to the starting position. Repeat.
- Equipment Required: Barbell, Bench.
- Muscles Worked: Chest, Triceps, Shoulders.
3) Bent Over Rows:
- Instructions: Bend your upper body forward from the hips up and bend your knees slightly. Lift the weights towards your chest while pinching your shoulder blades together. Lower them back after a short pause.
- Equipment Required: Dumbbells (Optional)
- Muscles Worked: Upper Back, Biceps.
Lower body exercises:
1) Squats:
- Instructions: Stand with feet hip-width apart. Lower your body until your thighs are parallel to the floor. Keep your chest upright. Rise back up and repeat.
- Equipment Required: None.
- Muscles Worked: Legs, Glutes.
2) Walking Lunges:
- Instructions: Stand upright. Take a step forward with one leg and lower your body until the front knee is at a 90 degree angle. Push back up and repeat with the other leg.
- Equipment Required: None.
- Muscles Worked: Legs, Glutes.
3) Deadlifts:
- Instructions: Stand with the barbell on the floor in front of you. Bend at your hips and knees, grab the barbell with an overhand grip. Stand up with the barbell and lower it back after a short pause.
- Equipment Required: Barbell.
- Muscles Worked: Legs, Back, Glutes.
