“The Bionic Blitz: Building Power and Endurance”

Goal of the workout: The aim of this workout is to increase both your muscular strength and cardio endurance. It’s a perfect blend of strength-training exercises and heart-pumping cardio that will keep you fit and agile.

Daily benefit: This routine not only builds and tones your muscles but also improves your cardiovascular health. Consistent execution of this workout will increase stamina, promote better posture, and enhance bodily coordination and balance.

Warm Up

1. Name of exercise: Jumping jacks
   Instructions: Stand straight, then jump spreading your legs shoulder-width apart, while clapping your hands above your head. Reverse the move.
   Equipment required: None
   Duration: 2 minutes
   Muscles worked: Full body

Cardio

1. Name of exercise: Stationary bike
   Instructions: Adjust the seat height, sit straight and start pedalling at a moderate pace.
   Equipment required: Stationary bike
   Duration: 30 minutes
   Muscles worked: Quadriceps, hamstrings, glutes, calves

Upper Body Strength Training

1. Name of exercise: Bench press
   Instructions: Lie on the bench, grip the bar shoulder-width apart, lower the bar to your chest, and then push it back up.
   Equipment required: Bench, barbell
   Duration: 3 sets of 10 reps
   Muscles worked: Chest, shoulders, triceps
2. Name of exercise: Dumbbell curl
   Instructions: Stand straight, holding a dumbbell in each hand. Curl the weights while keeping your elbows close to your torso. Reverse the movement.
   Equipment required: Dumbbells
   Duration: 3 sets of 10 reps
   Muscles worked: Biceps
3. Name of exercise: Lat pull-down
   Instructions: Sit at a lat pull-down station, grasp the bar with a wide grip, and pull it down to your chest. Reverse the movement.
   Equipment required: Lat pull-down machine
   Duration: 3 sets of 10 reps
   Muscles worked: Lats, biceps, mid-back

Lower Body Strength Training

1. Name of exercise: Squats
   Instructions: Stand with your feet hip-width apart, lower your body as if about to sit on a chair, then push back up.
   Equipment required: Optional barbell
   Duration: 3 sets of 10 reps
   Muscles worked: Quads, glutes, hamstrings
2. Name of exercise: Lunges
   Instructions: Step forward with one foot and bend your knees until your rear knee nearly touches the floor. Push yourself back up and repeat with the other foot.
   Equipment required: Optional dumbbells
   Duration: 3 sets of 10 reps per leg
   Muscles worked: Quads, glutes, hamstrings
3. Name of exercise: Calf raises
   Instructions: Stand upright, push through the balls of both feet to raise your body upwards. Lower your body back down to the ground.
   Equipment required: Optional dumbbells
   Duration: 3 sets of 15 reps
   Muscles worked: Calves

Stretching

1. Name of exercise: Full body stretch
   Instructions: Stand straight, extend your arms overhead, stand on your toes and stretch your entire body.
   Equipment required: None
   Duration: 2 minutes
   Muscles worked: Full body