Fitness Fury: Full-Body Revival
Workout Goal:
The aim of this workout is to increase cardiovascular fitness, build strength and improve flexibility, thus promoting overall health and well-being.
Daily Benefit:
This comprehensive workout is designed to enhance your heart health, build muscle tone and promote flexibility. The combination of cardio, strength training and stretching exercises helps increase metabolic rate, improve body strength, and enhance your body’s mobility and posture.
Warm Up:
1. March in Place:
- Instructions: Stand straight and start marching in place. Swing your arms as you do this.
- Equipment: None
- Duration: 5 minutes
- Muscles worked: Calves, thighs and cores
Cardio:
2. Jumping Jacks:
- Instructions: Stand straight, jump and spread your legs while swinging your arms above your head. Jump back to your starting position.
- Equipment: None
- Duration: 10 minutes
- Muscles worked: Entire body
Upper Body Strength Training (Optional)
3. Push Ups:
- Instructions: Get into a high plank position, lower your body until your chest almost touches the floor. Push your body up back to the starting position.
- Equipment: None
- Duration: 3 sets of 10 reps
- Muscles worked: Chest, shoulders and triceps
4. Tricep Dips:
- Instructions: Position your hands shoulder-width apart on a secured bench. Straighten your legs, lower your body towards the ground until a slight stretch is felt. Push your body back up to the starting position.
- Equipment: Bench (or chair)
- Duration: 3 sets of 10 reps
- Muscles worked: Triceps
Lower Body Strength Training (Optional)
5. Squats:
- Instructions: Stand with feet hip-width apart. Lower your body as far as you can by pushing your hips back and bending your knees. Rise back to the starting position.
- Equipment: None
- Duration: 3 sets of 15 reps
- Muscles worked: Quads, glutes, and hamstrings
6. Lunges:
- Instructions: Stand with your feet spread hip width apart. Take a step forward with one foot and start lowering your body until your front knee is bent at a 90-degree angle.
- Equipment: None
- Duration: 3 sets of 15 reps on each leg
- Muscles worked: Quads, glutes, hamstrings and cores
Stretch:
7. Standing forward bend:
- Instructions: Stand with your feet shoulder-width apart. Bend forward from your hips and reach towards your toes or the floor (as flexibility allows).
- Equipment: None
- Duration: Hold for 30 seconds
- Muscles worked: Hamstrings, lower back
Motivation:
“The body achieves what the mind believes.” – Anonymous
