“Burn and Earn: The Ultimate Full Body Workout”
Goal of the Workout: Enhancing cardiovascular health, building total body strength, and promoting flexibility.
Daily Benefit: This comprehensive workout will not only boost your heart rate, aiding in weight loss and cardiovascular health, but also targets all the major muscle groups to develop functional strength. The concluding stretching routine enhances mobility, promotes better posture, reduces muscle soreness, and improves body awareness.
Workout Plan
Warm Up
Name: Jumping Jacks
Duration: 5 minutes
Instructions: Stand straight, then jump, while spreading your arms and legs at the same time.
Muscles worked: Full body
Cardio
Name: Treadmill
Duration: 30 minutes
Instructions: Start with a moderate pace then according to your fitness level adjust the speed.
Equipment: Treadmill
Muscles worked: Legs, core
Strength Training
Note: You can choose to do either upper or lower body exercises, or both for a challenging full body workout.
Upper Body
1.
Name: Dumbbell Bicep Curls
Duration: 3 sets of 12 repetitions
Instructions: Hold the dumbbells at your sides, then lift them towards your shoulders by only bending your elbows.
Equipment: Dumbbells (Required)
Muscles Worked: Biceps
2.
Name: Tricep Dips
Duration: 3 sets of 12 repetitions
Instructions: Use a bench to lower your body down by bending at the elbows, then push back up.
Equipment: Bench (Required)
Muscles Worked: Triceps
3.
Name: Push-ups
Duration: 3 sets of 12 repetitions
Instructions: Keep your body parallel to the ground and lower it by bending your elbows, then push up.
Equipment: No equipment needed
Muscles Worked: Chest, shoulders, triceps
Lower Body
1.
Name: Squats
Duration: 3 sets of 12 repetitions
Instructions: Lower your body as if you’re sitting on a chair, then stand back up.
Equipment: No equipment needed
Muscles Worked: Glutes, hamstrings, quads
2.
Name: Walking Lunges
Duration: 3 sets of 12 repetitions per side
Instructions: Take a step forward and lower your body until your front knee is at a 90 degree angle. Stand up and repeat on the other leg.
Equipment: No equipment needed
Muscles Worked: Glutes, hamstrings, quads
3.
Name: Calf Raises
Duration: 3 sets of 15 repetitions
Instructions: Stand straight and lift your body using your toes.
Equipment: No equipment needed
Muscles Worked: Calves
Stretching
Name: Full Body Stretch
Duration: 10-15 minutes
Instructions: Stretch all your muscle groups including arms, shoulders, neck, back, thighs, hamstrings, calves and ankles.
Equipment: No equipment needed
Muscles worked: Full body
“Every workout is a step closer to your goal. Push harder than yesterday if you want a different tomorrow.” – Anonymous
