Workout: Full Body Firing

Goal:

Our goal is to maximize stamina, enhance full body strength and improve flexibility.

Daily Benefit:

This workout routine will torch calories, build lean muscle, and boost your metabolism. The addition of stretching sessions promotes enhanced flexibility and recovery.

Warm Up:

Jumping Jacks

In a standing position, jump while spreading your legs and arms, return to the starting position and repeat. No equipment needed. Duration: 5 minutes. Muscles worked: Full body.

Cardio:

Running

Start with a steady pace and gradually increase speed as per your comfort. Equipment: Good running shoes (optional). Duration: 30 minutes. Muscles worked: Legs and core.

Strength Training:

Upper Body

Dumbbell Bench Press

Lie on a bench with a dumbbell in each hand. Push the dumbbells up to the ceiling, making sure to engage your chest and triceps. Equipment: Bench, dumbbells. Duration: 3 sets of 10 reps. Muscles worked: Chest and triceps.

Bent Over Rows

Lean forward slightly, with a dumbbell in each hand and knees slightly bent. Pull the dumbbells up to your chest, engaging your back and biceps. Equipment: Dumbbells. Duration: 3 sets of 10 reps. Muscles worked: Back and biceps.

Bicep Curls

In a standing position with a dumbbell in each hand and elbows close to your torso, curl the weights while keeping your upper arms stationary. Equipment: Dumbbells. Duration: 3 sets of 10 reps. Muscles worked: Biceps.

Lower Body

Squats

Stand with feet hip-width apart, toes facing straight ahead or angled slightly outward. Slowly bend the knees and lower your body. Keep your torso upright. Equipment: None. Duration: 3 sets of 15 reps. Muscles worked: Quadriceps, glutes, hamstrings.

Deadlifts

Stand with feet shoulder-width apart, toes pointing forward. Bend from your hip joint, not from your waist. Pick up the barbell, keep your spine in neutral. Equipment: Barbell. Duration: 3 sets of 10 reps. Muscles worked: Glutes, lower back, hamstrings.

Lunges

From a standing position step forward with one foot until your leg reaches a 90-degree angle. Your rear knee should remain parallel to the ground and your front knee shouldn’t go beyond your toes. Equipment: None. Duration: 3 sets of 10 reps each leg. Muscles worked: Quadriceps, glutes, hamstrings.

Stretching:

Full Body Stretching

Include stretches for all the major muscles you’ve just used. Each stretch should last about 30 seconds. Equipment: A soft surface. Duration: 10-15 minutes.

Motivational Quote:

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