“Unleash the Beast: Total Body Blast”
Workout Goal
The primary goal of this workout is to improve cardiovascular health, strengthen both upper and lower body, and enhance flexibility.
Daily Benefit
This comprehensive routine helps to burn fat, build muscle, and boost stamina. It also aids in promoting better balance, coordination, and flexibility.
Warm Up: (Duration: 10 minutes)
- Name: Jogging On the Spot
- Instructions: Stand in a nice, tall posture with your abs drawn in and simply start to run in place with an upward push from the balls of your feet.
- Equipment Required: None
- Muscles Worked: Total body
Cardio: (Duration: 20 minutes)
- Name: Cycling
- Instructions: Start off with light resistance and gradually increase for an effective cardio workout.
- Equipment Required: Stationary Bike
- Muscles Worked: Lower Body, Cardiovascular system
Strength Training: (Duration: 30 minutes, Optional: Choose either Lower or Upper body)
Upper Body
- Name: Dumbbell Bench Press
- Instructions: Lie down on your back on a bench with a dumbbell in each hand. Lower the weights towards your chest, then push them back up until your arms are straight.
- Equipment Required: Dumbbells and Bench
- Muscles Worked: Chest, shoulders, triceps
- Name: Dumbbell Rows
- Instructions: Stand with a dumbbell in each hand, bend your knees and lean forward so your upper body is nearly parallel to the floor. Lift the weights to your sides, then lower them back down.
- Equipment Required: Dumbbells
- Muscles Worked: Back, Biceps
- Name: Shoulder Press
- Instructions: Sit or stand with a dumbbell in each hand, raise the dumbbells to head height. Extend through the elbow to raise them above your head, then control them back to head height.
- Equipment Required: Dumbbells
- Muscles Worked: Shoulders, triceps
Lower Body
- Name: Squats
- Instructions: Stand with your feet hip-width apart. Lower your body as far as you can by pushing your hips back and bending your knees. Push to return to the starting position.
- Equipment Required: None
- Muscles Worked: Legs, hips, thighs, glutes
- Name: Lunges
- Instructions: Step forward with your right dress and lower your body until your front knee is bent at 90 degrees. Return to the starting position and repeat with the left leg.
- Equipment Required: None
- Muscles Worked: Glutes, quads, hamstrings
- Name: Calf Raises
- Instructions: Stand on a raised surface with your toes on the edge and heels hanging off. Push up onto your toes, pause, then lower your body back to the starting position.
- Equipment Required: None or Dumbbells (Optional)
- Muscles Worked: Calves
Stretching: (Duration: 10 minutes)
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