The Ignite & Energize Full Body Revamp

Workout Goal: The goal of this routine is to boost metabolism, build muscle strength, and improve flexibility and overall body function.

Daily Benefit: This routine will foster cardiovascular endurance, muscular strength, and stamina which contribute to a healthy and energetic day. By alternating between upper and lower body exercises, the workout emphasizes whole-body fitness.

Warm Up (10 minutes):

1. Jumping Jacks:

   In a standing position, jump to spread your legs and raise your arms all at once, then jump back into the starting position. Repeat continuously. It requires no equipment and works the whole body.

   Duration: 3 minutes

   Muscles worked: Full body

2. Running in place:

   Stand in one spot and mimic a running motion swiftly without moving forward. No equipment is needed, but a treadmill can be used optionally. It targets cardiovascular endurance.

   Duration: 3 minutes

   Muscles worked: Cardio

3. Arm Circles:

   Extend your arms out to the sides and rotate them in circular motions. No equipment is required. It targets the shoulders, rotator cuffs, and upper back.

   Duration: 2 minutes

   Muscles worked: Shoulders, Upper Back

4. Lunges:

   From a standing position, step forward with one foot and lower your body until your front knee is at a 90-degree angle. Repeat with the other leg. No equipment is needed. It targets your thighs and hips.

   Duration: 2 minutes

   Muscles worked: Thighs and Hips

Cardio (30 minutes):

1. Treadmill Interval Run:

   Start with a fast walk, and gradually increase your speed every two minutes until you are running. Repeat this cycle. Required equipment is a treadmill.

   Duration: 30 minutes

   Muscles worked: Cardio

Strength Training (40 minutes):

1. Bicep Curls (Upper body):

   Stand with a dumbbell in each hand, palms facing forward. Bend your elbows and raise the weights to your shoulders. Lower and repeat. Needed equipment includes dumbbells.

   Duration: 10 minutes

   Muscles worked: Biceps

2. Push-ups (Upper body & optional):

   Begin in a plank position. Lower your body until your chest touches the floor. Push your body up back to the starting position. No equipment is needed.

   Duration: 10 minutes

   Muscles worked: Chest, Shoulders, Arms

3. Squats (Lower body):

   Stand with your feet shoulder-width apart and perform a sitting motion, then stand back up. Optionally use a squats rack or no equipment.

   Duration: 10 minutes

   Muscles worked: Glutes, Quads, Hamstrings

4. Lunges (Lower body & optional):

   Same as for Warm-up Lunges. No equipment or dumbbells can be added for more resistance.

   Duration: 10 minutes

   Muscles worked: