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“Ignite Your Inner Flame”

Goal of the Workout

This comprehensive one-day workout focuses on a holistic approach to training, starting with warming up exercises, followed by a cardio session, a series of strength exercises, and finally, a section for stretching. It is designed to ignite your inner fitness fire and promote overall health and body strength.

Daily Benefit

This workout routine helps to increase your heart rate, promote weight loss, provide strength and flexibility, and promote overall body tone. Regular sessions will result in improved cardiovascular health and flexibility, stronger muscle tone, and improved balance and coordination.

The Workout

Warm-up: Jumping Jacks

• Instructions: Stand upright with your feet together and your hands at your sides. Jump while spreading your legs and overhead-clapping your hands. Reverse the movement and repeat.
• Equipment: No equipment required.
• Duration: 5 minutes
• Muscles worked: Full body.

Cardio: Treadmill Running

• Instructions: choose a comfortable speed and incline on the treadmill and jog or run for the duration.
• Equipment: Treadmill (If not available, replace with brisk walking or running outdoors).
• Duration: 20 minutes
• Muscles worked: Primarily lower body and cardiovascular system.

Strength Training:

Upper Body

1. Dumbbell Bench Press

• Instructions: Lie on a bench holding dumbbells at your chest, press them up above your body and bring them back slowly. Repeat.
• Equipment: Bench, dumbbells
• Duration: 3 sets of 12 reps
• Muscles worked: Chest, arms

2. Lat Pull-down

• Instructions: Grasp the bar with a wide grip, sit down and pull the bar to your chest level, then slowly release it upwards. Repeat.
• Equipment: Lat pull-down machine
• Duration: 3 sets of 12 reps
• Muscles worked: Back

3. Barbell curl

• Instructions: Stand with a barbell in your hands, palms facing outwards, elbows held close to the body. Curl the weights while keeping the elbows still, then lower. Repeat.
• Equipment: Barbell
• Duration: 3 sets of 12 reps
• Muscles worked: Biceps

Lower Body

1. Squats

• Instructions: Stand with your feet shoulder-width apart, lower your body as much as you can by pushing your hips back and bending your knees. Push yourself back to the starting position and repeat.
• Equipment: No equipment required. (Optional: barbell, squat rack)
• Duration: 3 sets of 12 reps
• Muscles worked: Legs, core

2. Walking Lunges

• Instructions: Step forward with one foot and lower your body until your front knee is at a 90-degree angle. Stand back up and repeat with the other leg.
• Equipment: No equipment required. (Optional: dumbbells or kettlebells)
• Duration: 3 sets of 12 reps
• Muscles worked: Legs, glutes

3. Leg Press

• Instructions: Sit in the leg press machine, place your feet on the platform, push the platform away and then bring your knees towards your chest. Repeat.
• Equipment: Leg press