Goal: This workout is designed to improve overall strength and cardiovascular endurance.
Daily Benefits: This full body workout will help you build lean muscle mass and increase your metabolism. By combining strength exercises with cardiovascular exercises, you will improve your overall fitness level, burn calories, and strengthen your heart.
Cardio Warmup Exercises
- Jumping Jacks: Stand with your feet together and your arms by your sides. Jump your feet out wide and raise your arms overhead. Jump your feet back together and lower your arms to your sides. Repeat for 2 minutes.
- Marching in Place: Stand tall with your feet hip-width apart. March in place, lifting your knees as high as possible and pumping your arms. Continue for 2 minutes.
- High Knees: Stand with your feet hip-width apart. Run in place, lifting your knees up as high as possible while pumping your arms. Continue for 2 minutes.
Stretching Exercises
- Toe Touches: Stand with your feet hip-width apart. Bend forward from your hips and reach your hands toward your toes. Hold for 30 seconds.
- Standing Quad Stretch: Stand tall with your feet hip-width apart. Bend one knee and grab your ankle, pulling your heel towards your glutes. Hold for 30 seconds on each leg.
- Tricep Stretch: Stand or sit tall with your feet shoulder-width apart. Extend one arm overhead, bending at the elbow and reaching your hand towards the opposite shoulder blade. Use your other hand to gently pull on your elbow. Hold for 30 seconds on each arm.
Main Exercises
- Push-ups:
- Instructions: Start in a plank position with your hands slightly wider than shoulder-width apart and your body in a straight line. Lower your chest towards the ground by bending your elbows, then push back up to the starting position. Keep your core engaged and your back flat throughout the movement.
- Equipment used: None.
- Duration: 3 sets of 12 reps.
- Muscles worked: Chest, shoulders, triceps, and core.
- Squat Jumps:
- Instructions: Stand with your feet shoulder-width apart. Bend your knees and lower into a squat position. Explosively jump up as high as you can, reaching your arms overhead. Land softly and immediately lower back into a squat position to repeat the movement.
- Equipment used: None.
- Duration: 3 sets of 10 reps.
- Muscles worked: Quadriceps, hamstrings, glutes, and calves.
- Resistance Band Rows:
- Instructions: Attach a resistance band to a sturdy anchor point or hold it securely under your feet. Stand tall with your feet hip-width apart and hold the resistance band handles with an overhand grip. Pull the band towards your body, squeezing your shoulder blades together. Slowly release the tension and repeat the movement.
- Equipment used: Resistance band.
- Duration: 3 sets of 12 reps.
- Muscles worked: Upper back, shoulders, and biceps.
- Lunges:
- Instructions: Stand tall with your feet hip-width apart. Take a big step forward with one foot, lowering your body until both knees are bent at a 90-degree angle. Push through your front heel to return to the starting position and repeat on the other side.
- Equipment used: None.
- Duration: 3 sets of 10 reps on each leg.
- Muscles worked: Quadriceps, hamstrings, glutes, and calves.
- Dumbbell Shoulder Press:
- Instructions: Stand tall with your feet shoulder-width apart and hold a dumbbell in each hand at shoulder height, palms facing forward. Press the dumbbells overhead until your arms are fully extended, then lower them back down to shoulder height.
- Equipment used: Dumbbells.
- Duration: 3 sets of 12 reps.
- Muscles worked: Shoulders, triceps, and core.
- Plank:
- Instructions: Start in a push-up position, then lower onto your forearms. Align your elbows directly below your shoulders and engage your core, glutes, and legs to maintain a straight line from your head to your heels. Hold this position for as long as possible.
- Equipment used: None.
- Duration: 3 sets, hold for 30 seconds each.
- Muscles worked: Core, shoulders, and glutes.
Cool-Down
- Brisk Walking: Walk at a moderate pace for 5 minutes to gradually lower your heart rate.
- Standing Quad Stretch: Stand tall and grab your ankle, pulling your heel towards your glutes. Hold for 30 seconds on each leg.
- Shoulder Rolls: Stand tall with your feet hip-width apart. Roll your shoulders back in a circular motion for 30 seconds.
