“Sweat Your Stress Away!”

Workout Goal:

To improve cardiovascular endurance, build muscle strength, and enhance flexibility while relieving stress.

Daily Benefit:

This workout will not only make you physically stronger but also mentally resilient. It helps with blood circulation, muscle toning, stress relief, and overall mood enhancement.

Warm-Up:

1. Jumping Jacks:

   Begin by standing with your legs together, arms at your sides. Jump out while raising your arms. Jump back to start. Repeat for a minute. No equipment required.

2. Arm Circles:

   Stand tall, extend your arms parallel to the floor and make small circles forward for 30 seconds and backwards for another 30 seconds. No equipment required.

Cardio :

1. Running or Jogging:

   Go for a 30-minute run or jog at a comfortable pace. No equipment required.

Strength Training:

Upper body (Choose at least three):

1. Dumbbell Bicep Curl :

   Stand straight, hold a dumbbell in each hand at arms-length. Keep your elbows close to your torso and curl the weights while contracting your biceps. Repeat for 3 sets of 12 reps. Equipment: Dumbbells (optional).

2. Pushups :

   Start in a high plank position. Lower your body until your chest nearly touches the floor. Push your body up returning to the starting position. Repeat for 3 sets of 10 reps. No equipment required.

3. Tricep Dips :

   Sit at the edge of a chair or bench. Support your body with arms slightly wider than shoulder-width apart, move your hips in front and bend the elbows to a 90-degree angle, then push down to straighten again. Repeat for 3 sets of 15 reps. Can be done with or without a bench.

Lower body (Choose at least three):

1. Squats :

   Stand feet hip-width apart, push your hips back and bend knees to lower your body as far as you can. Keep chest upright. Push yourself back to start. Repeat for 3 sets of 15 reps. No equipment required.

2. Lunges :

   Stand straight, step forward with one leg, lowering your hips until both knees are bent at a 90-degree angle. Switch legs. Repeat for 3 sets of 12 reps on each leg. No equipment required.

3. Deadlifts :

   Stand with feet hip-width apart, holding a dumbbell in each hand. Bend at the hips and knees, and grab the dumbbells. Stand up again, keep your back straight. Repeat for 3 sets of 12 reps. Equipment: Dumbbells (optional).

Stretching :

1. Hamstring Stretch :

   Sit on the floor with one leg extended out, the other bent. Lean forward from your hips and reach for your toes. Hold for 30 seconds. Switch legs. No equipment required.

2. Butterfly Stretch :

   Sit on the floor, bring the soles of your feet together. Let your knees drop to sides. Press your hips forward. Hold for 30 seconds. No equipment required.

Motivational Quote:

“The only bad workout is the one that didn’t happen.” – Anonymous