“Get Fit, Stay Lit”

The goal of this workout is to stimulate and flex all parts of your body, starting from a vitalizing warm-up, pumping cardio, a round of strength training, and finishing with a much-needed stretching session. This routine focuses on keeping you fresh, capable and ready for future arduous tasks. Let’s light it up!

Daily benefits:

Increasing endurance, strength, and flexibility is the core of this workout, it also aids in muscle building, fat loss and overall improvement of health and wellness. It keeps you rejuvenated throughout the day leaving no room for fatigue.

Warm Up:

1. Jumping Jacks

Equipment Needed: None
Instructions: Stand upright with your legs together, arms at your sides. Bend your knees slightly, and jump into the air. As you jump, spread your legs to be about shoulder-width apart. Stretch your arms out and over your head.
Duration: 5 Minutes
Muscle Worked: Whole body

Cardio:

1. Running

Equipment Needed: Good Pair of Running Shoes (Optional: Treadmill)
Instructions: Start slow, gradually free your pace to hit that sweet jog or run.
Duration: 20 Minutes
Muscle Worked: Legs, Core Cardiovascular system

Strength Training:

1. Push Ups (Upper Body)

Equipment Needed: None.
Instructions: Position yourself on your hands and knees. Place your hands wider than shoulder-width apart. Extend your legs back to create a straight line from your head to your toes. Lower yourself to the ground keeping your elbows close to your body. Push away from the floor to lift your body back up to the initial position.
Duration: 3 sets of 12 reps.
Muscle Worked: Chest, Shoulders, Triceps

2. Bench Dips (Upper Body – Optional)

Equipment Needed: Secure Bench
Instructions: Sit on a bench and place your hands on either side of your hips. Slide your butt off the bench and straighten out your legs. Lower your body by bending at the elbows until your arm at armpit height. Push up until your elbows are nearly straightened.
Duration: 3 sets of 12 reps.
Muscle Worked: Chest, Shoulders, Triceps

3. Squats (Lower Body)

Equipment: None
Instructions: Stand with feet slightly wider than hip-width apart. Bend your knees, push your hips back and stop the descend when your thighs are parallel to the ground. Explode back up to standing.
Duration: 3 sets of 12 reps.
Muscles Worked: Hips, Glutes, Quads, Hamstrings, and Core.

4. Lunges (Lower Body – Optional)

Equipment: None
Instructions: Stand tall with feet hip-width apart. Step forward with right leg and start to shift your weight forward so heel hits the floor first. Lower your body until right thigh is parallel to the floor and right shin is vertical.
Duration: 3 sets of 12 reps.
Muscles Worked: Quads, Hips, Glutes, Hamstrings, and Core.

Stretching:

1. Quad Stretch

Equipment Needed: None.
Instructions: Stand upright. Maintain your balance, bring up your right foot and gently pull towards your butt. Hold the foot with your hand and keep stretching for a while, switch over and do the same with your left foot.
Duration: 3 Minutes
Muscle Worked: Quads, Hips

Motivational Quote:

“Your body can stand almost anything. It’s your mind that you have to convince.” – Anonymous