Title: “Cardio King & Strength Queen Daily Detox”
Goal: This workout aims to increase your cardiovascular efficiency while strengthening your upper and lower body muscles. The routine wraps up with calming stretches to relax your body and mind.
Daily Benefit: The one-hour workout enhances endurance burn calories, tones muscles, increases your flexibility, boosts mood, and promotes overall fitness.
SECTION 1: WARM-UP
Exercise: On-the-spot Marching
Instructions: Stand straight, march in place while swinging your arms. Keep your abs tight and back straight.
Equipment: optional
Duration: 5 Mins
Muscles worked: Core and Lower Body
SECTION 2: CARDIO
Exercise: Jumping Jacks
Instructions: Stand straight with feet together and arms at your sides. Jump while spreading your arms and legs, then jump again bringing your arms and legs to their original position.
Equipment: No equipment required
Duration: 15 Mins
Muscles worked: Full Body
SECTION 3: STRENGTH TRAINING – UPPER BODY
Exercise: Push-Ups
Instructions: Get down on all fours. Extend your legs behind you and place your hands shoulder-width apart. Lower your body until your chest nearly touches the floor. Keep your elbows close to your body as you push back up.
Equipment: Optional – Mat
Duration: 3 sets of 10 reps
Muscles worked: Chest, shoulders, triceps
Exercise: Bicep Curls
Instructions: Stand straight with a dumbbell in each hand. Keep your elbows close to your torso. Curl the dumbbells while contracting your biceps. Only move your forearms.
Equipment: Dumbbells
Duration: 3 sets of 12 reps
Muscles worked: Biceps
Exercise: Tricep Dips
Instructions: Sit on the edge of a Chair/Bench. Place your hands next to your hips. Slide your butt off the edge and bend elbows to 90 degrees. Push back up, but do not lock your elbows.
Equipment: Chair/Bench
Duration: 3 sets of 10 reps
Muscles worked: Triceps
SECTION 4: STRENGTH TRAINING – LOWER BODY
Exercise: Squats
Instructions: Stand with your feet shoulder-width apart. Lower your body as much as you can by pushing your hips back and bending your knees. Paused then return to standing.
Equipment: Optional – Dumbbells for added intensity
Duration: 3 sets of 15 reps
Muscles worked: Quads, Hamstrings, Glutes
Exercise: Lunges
Instructions: Step one leg forward; lower your body until your front knee is bent at least 90 degrees. Return to the starting position and do the same with your other leg.
Equipment: No equipment required
Duration: 3 sets of 12 reps
Muscles worked: Quads, Glutes, Hamstrings
Exercise: Calf Raises
Instructions: Stand straight push through the balls of both feet to raise your body upward. Lower your body back down.
Equipment: No equipment required
Duration: 3 sets of 15 reps
Muscles worked: Calves
SECTION 5: Stretching
Exercise: Full Body Stretches
Instructions: Stand straight, reach for the sky to stretch your body. Hold for 15 seconds. Now bend forward from your waist, trying to touch your toes. Hold for 15 seconds.
Equipment: No equipment required
Duration: 5 Mins
Muscles worked: Full Body
