Motivating Title: “Pushing Limits”
Main Goal: This workout aims to increase stamina, strengthen muscles, and increase flexibility, all while burning calories.
Daily Benefit:
This comprehensive workout will help in toning your body, endurance building, and increasing flexibility. It will boost metabolism and improve cardiovascular health.
Workout Plan:
| Exercise | Instructions | Required Equipment | Duration | Muscles Worked |
|---|---|---|---|---|
| 1. Jumping Jacks (Warm Up) | Stand upright with your legs together, arms at your sides. Bend your knees slightly, and jump into the air. As you jump, spread your legs to be about shoulder-width apart. Stretch your arms out toward the sides. | None | 5 minutes | Full body |
| 2. Running / Brisk Walking (Cardio) | Start off with a brisk walk, then gradually pick up the speed. Maintain steady breathing. | None, Treadmill(Optional) | 30 minutes | Lower body |
| 3. Push Ups (Upper Body Strength) | Lie down on your chest and place your hands on the floor beside your shoulders. Keeping your lower body touched to the floor, push up with your hands. | None | 3 sets of 10 reps | Chest, shoulders, arms |
| 4. Bicep Curls (Upper Body Strength) | Hold a dumbbell in each hand at arms’ length. Bend your elbows and curl the weights towards your shoulders. Keep your elbows stationary. | Dumbbells | 3 sets of 10 reps | Biceps |
| 5. Squats (Lower Body Strength) | Stand with your feet shoulder-width apart. Bend your knees, lower into a squat and drive back up to standing position. | None | 3 sets of 15 reps | Glutes, hamstrings, quads |
| 6. Lunges (Lower Body Strength) | Shift your body weight forward and lower your body until your front knee is at a 90-degree angle. Return to the starting position and repeat with the other leg. | None | 3 sets of 10 reps per leg | Glutes, hamstrings, quads |
| 7. Cool Down Stretch | Perform slow, static stretches targeting all the major muscle groups. | None | 5 minutes | Whole body |
Motivational Quote:
“The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion.” – Arnold Schwarzenegger
