“Kickstart Your Day with Power and Energy”

Workout Goal:

The aim of this workout is to improve your cardiovascular health, build and strengthen muscles, and increase flexibility.

Daily Benefit:

This targeted workout routine will boost your metabolism and increase your energy throughout the day. Regular strength training and cardio can help you maintain a healthy weight and improve heart health.

Workout Overview:

I. Warm-up

Exercise: Jumping Jacks

Equipment: None
Duration: 5 minutes
Muscles worked: Full body

Instructions: Stand upright with your feet hip-width apart and your arms at your sides. Jump your feet out while raising your arms. Reverse the movement and repeat.

II. Cardio

Exercise: Treadmill run

Equipment: Treadmill (optional if you prefer outdoor run)
Duration: 20 minutes
Muscles worked: Legs, Cardiovascular system

Instructions: Start with a light jog and gradually increase your speed throughout the duration to a comfortable running pace. Maintain a steady pace.

III. Strength Training

You may choose to focus on either upper body, lower body or incorporate both into your workout.

Upper Body

Exercise: Bench Press

Equipment: Barbell and weights
Duration: 3 sets of 10 reps
Muscles worked: Chest, shoulders, triceps

Instructions: Lie on your back on the bench. Hold the barbell above your chest with palms facing forwards and elbows bent at a 90 degree angle. Push up until your arms are fully extended. Lower slowly back to your chest and repeat.

Exercise: Bicep Curls

Equipment: Dumbbells
Duration: 3 sets of 10 reps
Muscles worked: Biceps

Instructions: Stand with a dumbbell in each hand, palms facing inwards towards your torso. Keep your body fixed, curl the weights while contracting your biceps.

Exercise:Bent over Row

Equipment: Barbell and weights
Duration: 3 sets of 10 reps
Muscles worked: Back, Shoulders

Instructions: Stand with your mid-section bent and hips back, hold a barbell with palms facing down. Bend your elbows and pull the bar up to your chest then lower it back down.

Lower Body

Exercise: Squats

Equipment: Barbell and weights (optional)
Duration: 3 sets of 10 reps
Muscles worked: Quadriceps, Glutes, Hamstrings

Instructions: Stand with your feet shoulder-width apart. Hold the weight at shoulder level if using a barbell. Lower your body as far as you can by pushing your hips back and bending your knees. Push back to start and repeat.

Exercise: Lunges

Equipment: Dumbbells (optional)
Duration: 3 sets of 10 reps on each leg
Muscles worked: Quadriceps, Glutes, Hamstrings

Instructions: Stand upright, take a step forward with one foot and drop your back knee towards the ground in a lunging motion, ensuring your front knee is directly above your ankle. Push back through your front foot to return to standing and repeat.

IV. Stretching

Exercise: Full-body stretching exercises

Equipment: None
Duration: 15 minutes
Muscles worked: Full Body

Instructions: Perform various stretching exercises, focusing on all major muscle groups. Hold each stretch for 15-30 seconds.

Helen Keller once said, “Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence.” Keep this in mind as you challenge yourself throughout your workout, knowing that your efforts will pay off. Remember, your body can withstand almost anything. It’s your mind you have to convince.