Workout Title: “Sweat & Smile: A Journey To Strength And Stamina”

Goal of Workout: To increase cardiovascular performance, build strength and improve muscle flexibility.

Daily benefit: This workout designed not only helps you to burn calories and sculpt muscle but also improves your mood, stamina and flexibility which are crucial for your everyday activities. In addition, it contributes significantly to reduce stress and anxiety.

Warm-up:

1. Jumping Jacks

Instructions: Stand with your feet together and hands at your sides. Simultaneously raise your arms above your head and jump up enough to spread your feet out wide.

Equipment: No equipment needed

Duration: 2 minutes

Muscles worked: Full body

Cardio:

2. Running on spot

Instructions: Stand tall and start running, bringing the knees up to waist level but without moving forward.

Equipment: No equipment needed

Duration: 10 minutes

Muscles worked: Full body

Strength Training (Upper Body):

3. Push-ups

Instructions: Assume high plank position, lower your body until your chest nearly touches the floor. Pause and push back to the starting position.

Equipment: Optional (Dumbbell for advanced push-ups)

Duration: 3 sets of 10 repetitions

Muscles worked: Chest, shoulders, triceps

4. Bench Press

Instructions: Lie on your back on a flat bench holding a barbell in the rack above you with a shoulder-width grip. Push the bar away from the rack and lower it towards your chest. Press it back to the starting position.

Equipment: Barbell and Bench

Duration: 3 sets of 10 repetitions

Muscles worked: Chest, shoulders, triceps

Strength Training (Lower Body):

5. Squats

Instructions: Stand tall with your feet slightly wider than shoulder-width. Bend at the knees and hips to lower your body until your thighs are parallel to the floor. Then, push back up to the starting position.

Equipment: Optional (Barbell for weighted squats)

Duration: 3 sets of 15 repetitions

Muscles worked: Quads, glutes, hamstrings

6. Lunges

Instructions: From a standing position, step with one foot forward and one foot back. Lower your body until the front knee is at a 90-degree angle. Press through the heel of the front foot to return to the starting position. Swap legs and repeat.

Equipment: Optional (Dumbbell for weighted lunges)

Duration: 3 sets of 15 repetitions for each leg

Muscles worked: Quads, glutes, hamstrings

Stretching:

7. Standing hamstring stretch

Instructions: Stand tall, bend forward at the waist with your arms hanging down and your hands as close to your feet as possible. Keep your knees as straight as possible.

Equipment: No equipment needed

Duration: 3 minutes

Muscles worked: Hamstrings

Inspirational Fitness Quote: “Fitness is not about being better than someone else… It’s about being better than you used to be.” – Khloe Kardashian