Dream Big, Lift Bigger – Full Body Transformation

Goal: To build overall strength and enhance cardiovascular health. A balanced workout focusing on total body transformation by combining cardio workout with upper body and lower body strength exercises, followed by cool-down stretches.

Daily Benefit: This workout will help boost your endurance, increase your strength, flexibility, improve posture, and promote better body composition.

Warm-up

Jogging in Place

Instructions: Jog in place, lifting knees high.
Equipment: None
Duration: 5 minutes
Muscles Worked: Quadriceps, Hamstrings, Calves, Cardiovascular System

Jumping Jacks

Instructions: Stand with feet together. Jump while spreading arms and legs, then jump again to return to the starting position.
Equipment: None
Duration: 5 minutes
Muscles Worked: Whole body warm up, Cardiovascular System

Cardio

Treadmill

Instructions: Walk or run at a comfortable pace.
Equipment: Treadmill
Duration: 20 minutes
Muscles Worked: Cardiovascular System, Calves, Quadriceps, Hamstrings, Glutes

Strength Training

Upper Body

Note: You may choose to focus on either upper body strength training or lower body strength training.

Pull-Ups

Instructions: Grab the pull-up bar with palms facing outward, pull yourself up to chin level, and lower yourself down.
Equipment: Pull-up Bar (optional: assisted pull-up machine)
Duration: 3 sets of 10 reps
Muscles Worked: Lats, Biceps, Rhomboids, Trapezius

Push-Ups

Instructions: Get into plank position, lower your body until chest almost touches the floor, push up to starting position.
Equipment: None
Duration: 3 sets of 15 reps
Muscles Worked: Chest, Triceps, Core

Bicep Curls

Instructions: Hold a dumbbell in each hand, palms facing forward, curl the weights while keeping elbows close to torso.
Equipment: Dumbbells
Duration: 3 sets of 12 reps
Muscles Worked: Biceps

Lower Body

Squats

Instructions: Stand with feet hip-width apart, lower body as if sitting back in a chair, return to standing position.
Equipment: None
Duration: 3 sets of 15 reps
Muscles Worked: Quadriceps, Glutes, Hamstrings

Walking Lunges

Instructions: Take a step forward, lower body into a lunge, stand up and bring back foot forward to start next lunges.
Equipment: None
Duration: 3 sets of 12 reps per leg
Muscles Worked: Quadriceps, Hamstrings, Glutes, Calves

Deadlifts

Instructions: Hold barbell in front of body, bend at hips and knees, raise body and barbell back to standing position.
Equipment: Barbell
Duration: 3 sets of 10 reps
Muscles Worked: Hamstrings, Glutes, Back

Stretching

Hamstring Stretch

Instructions: Sit on the floor, stretch out legs, reach towards toes as far as comfortable.
Equipment: Mat
Duration: 2 minutes
Muscles Worked: Hamstrings, Calves

Upper Body Stretch

Instructions: Interlace fingers in front, push