Title: “The Daily Power Mix”

Goal: The goal of this workout is to provide you with a full-body routine that balances cardio, strength, and mobility. This workout is designed to help you increase your overall fitness level, improve your body composition and enhance your flexibility.

Daily Benefit:

This workout, when done regularly, will help you achieve a toned body, improved cardiovascular health, enhanced stamina and flexibility. It will also assist with weight management and boost your mood and mental health.

Workout Details:

Warm-Up (10 minutes)

Exercise: March in Place
Instruction: Begin by standing straight. Start marching in place by lifting your knees as high as you can.
Equipment: None
Duration: 3 minutes
Muscles Worked: Full Body

Exercise: Arm Circles
Instruction: While standing, extend your arms to the sides and move them in forward and backward circles.
Equipment: None
Duration: 2 minutes
Muscles Worked: Shoulders

Cardio (20 minutes)

Exercise: Jumping Jacks
Instruction: Start by standing with your feet together and your hands by your sides. Jump into the air, spreading your feet and swinging your arms out to the sides and above your head. Jump back to the starting position and repeat.
Equipment: None
Duration: 10 minutes
Muscles Worked: Full Body

Exercise: High Knees
Instructions: Stand tall with your feet hip-width apart. Raise up your right knee as high as it’ll go, and then place the leg back down. Alternate legs and start picking up the pace. Try this for 60 seconds.
Equipment: None
Duration: 10 minutes
Muscles Worked: Legs, Cardiovascular System

Strength Training (30 minutes)

Note: You can choose to focus on either the upper body or lower body exercises, or opt for a full body workout by performing both sets.

Upper body:

Exercise: Push Ups
Instructions: Get into a high plank position, lower your body until your chest touches the floor. Keep your elbows close to your body as you push back up.
Equipment: None
Duration: 10 reps, 3 sets
Muscles Worked: Chest, Shoulders, Triceps

Exercise: Bent Over Rows
Instructions: Stand with your feet shoulder-width apart. Bend your knees and lean forward from your waist. Grab the weights, pull them towards your waistline, and return to the starting position.
Equipment: Dumbbells (Optional)
Duration: 10 reps, 3 sets
Muscles Worked: Back, Biceps

Exercise: Overhead Press
Instructions: Stand upright, hold weights at your shoulders, push them upwards, and then bring them down.
Equipment: Dumbbells (Optional)
Duration: 10 reps, 3 sets
Muscles Worked: Shoulders, Triceps

Lower body:

Exercise: Lunges
Instructions: Stand tall, step forward with one foot, lower your body until your front knee is at a 90° angle. Push back up to the starting position and repeat with the other leg.
Equipment: None
Duration: 10 reps per leg, 3 sets
Muscles Worked: Quads, Glutes, Hamstrings

Exercise: Squats
Instructions: Stand with your feet shoulder-width apart, lower your body as far as you can by pushing your hips back and bending your knees. Push back up to the start position.
Equipment: None
Duration: 15 reps, 3 sets
Muscles Worked: Quads, Glutes, Hamstrings

Stretching (15 minutes):

Exercise: Forward Bend
Instructions: Stand tall, bend forward at your hips, and try to touch your feet.
Equipment: None
Duration: 60 seconds
Muscles Stretched: Hamstrings, Lower and upper back