Day Booster: Ultimate Combo Workout
Goal: The goal of this workout is to improve cardiovascular health, build strength and enhance flexibility.
Daily Benefit: This workout improves your overall stamina and energy levels, promotes healthy weight loss, tones your muscles, and increases your body flexibility.
Warm Up
Jumping Jacks
Instructions: Stand straight with your feet together and hands at your sides. Jump while spreading your legs and arms. Land softly on your feet and immediately jump again.
Equipment: None
Duration: 5 minutes
Muscles Worked: Full body
Cardio: High-Intensity Interval Training
Sprints
Instructions: Run at a flat surface as fast as you can, then slow down to a jogging pace. Repeat the process.
Equipment: None (Treadmill is optional)
Duration: 20 minutes
Muscles Worked: Legs, Core, Heart and Lungs
Strength Training: Upper Body
Bicep Curls
Instructions: Hold a pair of dumbbells at arm’s length, palms up. Curl the weights toward your shoulders.
Equipment: Dumbbells
Duration: 2 sets of 15 repetitions
Muscles Worked: Biceps
Bench Press
Instructions: Lie on a flat bench holding a barbell, push the weight up and then lowly lower it back to your chest level. Repeat.
Equipment: Barbell and Bench
Duration: 3 sets of 10 repetitions
Muscles Worked: Chest, Shoulders, Triceps
Strength Training: Lower Body
Squats
Instructions: Stand with feet hip width apart and perform a deep knee bend while keeping your back straight.
Equipment: None (Barbell optional)
Duration: 3 sets of 15 repetitions
Muscles Worked: Quadriceps, Glutes, Hamstrings
Lunges
Instructions: Step forward with one leg, lowering your hips until both knees are bent at about 90 degrees. Repeat for the other leg.
Equipment: None (Dumbbells optional)
Duration: 2 sets of 10 repetitions each leg
Muscles Worked: Quadriceps, Glutes, Hamstrings, Calves
Stretching: Full Body Stretch
Seated Toe Touch
Instructions: While sitting, stretch your legs out in front. Reach for your toes and hold for 15 seconds.
Equipment: Exercise mat
Duration: 5 minutes
Muscles Worked: Hamstrings, Lower back
Motivational Quote: “You have to expect things of yourself before you can do them.” – Michael Jordan
