Workout Goal

Our goal today is to hit all the major muscle groups in a balanced and effective manner, focusing on strength building, fat burning and flexibility enhancement.

Daily Benefit

This total body workout not only burns calories for weight loss, but also helps build and tone muscles, improve cardiovascular health, and increase flexibility and body function, which are essential for daily activities.

Workout Plan

Warming Up (Duration: 10 minutes)

1. Jumping Jacks

   Instructions: Stand upright with your feet together, arms at your sides. Jump into the air and spread your legs slightly wider than hip-width while extending your arms overhead. Jump back into starting position.

   Equipment: No Equipment necessary

   Muscles worked: Full Body

2. Arm Circles

   Instructions: Stand with your feet shoulder-width apart, extend your arms out to the sides, keeping them straight. Start making circular movements with your arms, first small, then gradually larger.

   Equipment: No Equipment necessary

   Muscles worked: Deltoids

Cardio Workout (Duration: 20 minutes)

Running or brisk walking

Instructions: Either take a outside route or do it on treadmills, keep the pace moderate enough so you can hold a conversation.

Equipment: Treadmill(Optional)

Muscles worked: Full Body

Strength Training

Upper Body (Choose at least 3, duration: 20 minutes)

1. Push-ups

   Instructions: Start in a high plank position, descend your body until your chest touches floor, then push back up.

   Equipment: Optionally use Push Up Stands for better grip

   Muscles Worked: Chest, triceps, shoulders

2. Dumbbell Rows

   Instructions: Bend at your hips, hold a dumbbell in each hand, let them hang at arm length. Pull the dumbbells to your chest.

   Equipment: Dumbbells

   Muscles Worked: Back and biceps

3. Overhead Press

   Instructions: Stand holding a pair of dumbbells just outside your shoulders, palms facing each other. Press the weights up until your arms are completely straight.

   Equipment: Dumbbells

   Muscles Worked: Shoulders and triceps

Lower Body (Choose at least 3, duration: 20 minutes)

1. Squats

   Instructions: Keep your feet shoulder-width apart, descend your hips back and down, then push back up to the starting position.

   Equipment: Optionally Use Dumbbells for added weight

   Muscles Worked: Quads, hamstrings, glutes

2. Lunges

   Instructions: Step forward with one leg, lower your body until your front knee is at 90 degrees. Push back up to the starting position.

   Equipment: Optionally Use Dumbbells for added weight

   Muscles Worked: Quads, hamstrings, glutes

3. Deadlifts

   Instructions: Stand with your mid-foot under the barbell. Bend over and grab the bar. Lower your hips and flex the knees, look forward. Stand up with the weight.

   Equipment: Barbell

   Muscles Worked: Hamstrings, lower back, glutes

Stretching (Duration: 10 minutes)

1. Standing Hamstring Stretch

   Instructions: Stand and bend forward at your waist with your arms hanging down and your hands trying to touch your toes.

   Equipment: No Equipment

   Muscles Worked: Hamstrings

2. Butterfly Stretch