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Full Force Friday: Keep Moving, Keep Improving!
Goal of the Workout: This workout is designed to enhance cardiovascular health, strength, and flexibility. It covers warm-up exercises, cardio, strength training, and finally stretching to help you get well-rounded fitness.
Daily Benefit: Apart from the obvious physical benefits, you’ll experience an increase in energy levels, enhanced mood, and improved sleep.
Warm-up Segment:
- Exercise: Jumping Jacks
Instructions: Stand with your feet together and your hands at your sides. Simultaneously raise your arms above your head and jump up just enough to spread your feet out wide.
Equipment: No equipment necessary.
Duration: 3 minutes.
Muscles worked: Full body.
Cardio Segment:
- Exercise: Running
Instructions: Run at a comfortable pace, gradually increasing your intensity as you feel more comfortable.
Equipment: Treadmill (optional), running shoes.
Duration: 20 minutes.
Muscles worked: Leg Muscles, Core.
Strength Training Segment:
Upper Body
- Exercise: Bench Press
Instructions: Lie down on your back on a bench and grip the bar with hands just wider than shoulder-width apart. Lower the bar until it’s at nipple level, then push the bar back up.
Equipment: Weight Bench, Barbell.
Duration: 3 sets of 10 repetitions.
Muscles worked: Chest, Arms. - Exercise: Bent Over Row
Instructions: Stand with feet shoulder-width apart, knees slightly bent, bend your torso forward and grip the barbell with hands shoulder width apart. Pull the barbell towards your chest and then lower it back down.
Equipment: Barbell.
Duration: 3 sets of 10 repetitions.
Muscles worked: Back, Arms.
Lower Body
- Exercise: Squats
Instructions: Stand with feet hip-width apart, weights in each hand. Lower your body as far as you can by pushing your hips back and bending your knees.
Equipment: Dumbbells (optional).
Duration: 3 sets of 15 repetitions.
Muscles worked: Legs, Glutes. - Exercise: Lunges
Instructions: Stand tall, take a step forward with right foot and lower your body until your right knee is at a 90-degree angle. Switch and do the same with your left foot.
Equipment: No equipment necessary.
Duration: 3 sets of 10 repetitions each leg.
Muscles worked: Legs, Glutes.
Stretching Segment:
- Exercise: Cool Down Stretch
Instructions: Focus on slow, deep stretches, holding each for 20-30 seconds. Aim to stretch major muscle groups.
Equipment: No equipment necessary.
Duration: 5 minutes.
“The difference between the impossible and the possible lies in a person’s determination.” -Tommy Lasorda
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