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“Rock The Fit Express”

Goal: This workout aims at overall body fitness by effectively working on cardio, strength training and flexibility.

Daily Benefit:

This routine enhances your cardiovascular health, burns calories, builds strength and improves flexibility, enabling you stay fit and active.

Workout Details:

Warm Up:

Exercise: Jumping jacks

Instructions: Stand upright, then jump while spreading your legs and arms. Jump back into your original position.

Duration: 5 minutes

Muscles Worked: Full Body

Cardio:

Exercise: Treadmill Running

Instructions: Keep a moderate and comfortable pace. Ensure you can control your breath at this pace.

Equipment: Treadmill

Duration: 20 minutes

Muscles Worked: Lower Body, Cardiovascular System

Strength Training:

*You can choose to do either Upper body or Lower body or both as per your capacity*

Upper Body:

Exercise 1: Dumbbell Bench Press

Instructions: Lay down on a flat bench, holding a dumbbell in each hand at the shoulders. Push upwards and slowly lower back after a short pause.

Equipment: Dumbbells and Bench (required)

Duration: 3 sets of 10 repetitions each

Muscles Worked: Chest, Shoulders, Triceps

Exercise 2: Seated Row

Instructions: With a slight bend in knees, pull the handle towards your torso, while keeping the back straight.

Equipment: Row Machine (required)

Duration: 3 sets of 10 repetitions each

Muscles worked: Back, Biceps

Lower body:

Exercise 1: Squats

Instructions: Stand tall, then push your butt and hips back and bend your knees. Stand back up squeezing your glutes at the top.

Optional Equipment: Barbell

Duration: 3 sets of 10 repetitions each

Muscles worked: Glutes, Quads, Hamstrings, Core

Exercise 2: Lunges

Instructions: Take one big step forward, lower your body until both your knees are bent at a 90-degree angle. Stand back up and repeat with the other leg.

Optional Equipment: Dumbbells

Duration: 3 sets of 10 repetitions each

Muscles worked: Glutes, Quads, Hamstrings

Stretching:

Exercise: Full body stretch

Instructions: Stand tall. Stretch your arms above the head, take deep breaths and exhale slowly. Try to stretch your whole body by touching the sky and then reaching for the ground.

Duration: 5-10 minutes

Muscles worked: Full Body

Quote:

“Fitness is not about being better than someone else. It’s about being better than you used to be.” – Khloe Kardashian.

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