“Dynamo Dash – Dive into Fitness”
Goal of the Workout: This workout program is designed in hopes of enhancing cardiovascular fitness, improving muscular strength, and boosting flexibility and balance.
Daily Benefit: Incorporating this workout in your daily routine can lead to better heart health, boost in mood, improved muscular strength, and better flexibility and coordination.
Warm-up
Name: Jumping Jacks
Instructions: Stand upright with your legs together, arms at your sides. Bend your knees slightly, jump up and spread your legs to be about shoulder-width apart. While jumping, bring your arms above your head. Jump back to the starting position.
Equipment: None
Duration: 5 minutes.
Muscles worked: Full Body.
Cardio
Name: Cycling
Instructions: Sit on the cycling machine, adjust the seat to a comfortable height, then start pedaling at a moderate pace.
Equipment: Stationary bicycle
Duration: 30 minutes.
Muscles worked: Lower Body (Legs and Core).
Strength Training
Upper Body
You may choose to engage in either upper body or lower body strength training. Both are optional, and you can decide to do one, both, or alternate between the two on different days.
Name: Bench Press
Instructions: Lay back on a flat bench. Using a medium width grip, lift the bar from the rack and hold it straight over your body. Breathe in as you lower the bar slowly to your middle chest. After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles.
Equipment: Barbell and bench (Optional: spotter)
Duration: 3 sets of 12 repetitions with 60 seconds rest between sets.
Muscles worked: Chest, Shoulders, and Triceps.
Lower Body
Name: Squats
Instructions: Stand with feet hip-width apart, toes facing forward. Bend the knees while keeping your torso straight, lower down as if sitting onto an imaginary chair. Keep going down until your thighs are parallel with the floor, then raise your body back to the standing position, pushing through your heels.
Equipment: Optional additional weight (such as kettlebells or barbells)
Duration: 3 sets of 15 repetitions with 60 seconds rest between sets.
Muscles worked: Quads, Hamstrings, and Glutes.
Stretching & Cooling Down
Name: Butterfly Stretch
Instructions: Sit on the ground. Bring the soles of your feet together. With elbows on your knees, press your knees down towards the floor. Maintain the stretch and then relax.
Equipment: Fitness mat (optional)
Duration: 5 minutes.
Muscles worked: Groin and Hips.
“The difference between the impossible and the possible lies in a person’s determination.” – Tommy Lasorda
