Goal: This workout is designed to help you build strength and tone your entire body.
Daily Benefits: Strength training workouts offer a variety of benefits, such as increased muscle mass, improved metabolism, enhanced bone density, and better overall functionality in daily activities.
Cardio Warmup exercises:
– Brisk walk on the treadmill for 5 minutes
– Equipment: Treadmill
– Duration: 5 minutes
– Muscles worked: Whole body, primarily legs and cardiovascular system.
Stretching exercises:
1. Chest Stretch:
– Stand tall with your feet shoulder-width apart.
– Extend your arms behind you and interlace your fingers.
– Squeeze your shoulder blades together and gently lift your arms.
– Hold for 20-30 seconds.
2. Quadriceps Stretch:
– Stand tall, holding onto a chair or wall for stability.
– Bend your right knee and grab your right ankle with your right hand.
– Gently pull your heel towards your glutes, feeling a stretch in the front of your thigh.
– Hold for 20-30 seconds on each leg.
3. Triceps Stretch:
– Stand tall with your feet shoulder-width apart.
– Extend your right arm overhead and bend your elbow, reaching your right hand towards the center of your upper back.
– Use your left hand to gently push down on your right elbow, feeling a stretch in your triceps.
– Hold for 20-30 seconds on each side.
Main Exercises:
1. Squats:
– Instructions: Stand with your feet shoulder-width apart. Bend your knees and lower your body as if you’re sitting back into a chair. Keep your chest lifted and your weight in your heels. Push through your heels to return to the starting position.
– Equipment used: None
– Duration: 3 sets of 12 reps
– Muscles worked: Quadriceps, hamstrings, glutes, and core.
2. Push-Ups:
– Instructions: Start in a high plank position with your hands slightly wider than shoulder-width apart. Lower your chest towards the floor by bending your elbows. Keep your core engaged and your body in a straight line. Push back up to the starting position.
– Equipment used: None
– Duration: 3 sets of 10 reps
– Muscles worked: Chest, shoulders, triceps, and core.
3. Bent-Over Rows:
– Instructions: Stand with your feet hip-width apart. Hinge forward at your hips, keeping your back straight and your core engaged. Hold a dumbbell in each hand, palms facing your body. Bend your elbows and pull the dumbbells up towards your chest, squeezing your shoulder blades together. Lower the dumbbells back down to the starting position.
– Equipment used: Dumbbells
– Duration: 3 sets of 12 reps
– Muscles worked: Back, biceps, and core.
4. Lunges:
– Instructions: Stand tall with your feet hip-width apart. Take a step forward with your right foot and bend both knees to lower your body towards the floor. Keep your front knee aligned with your ankle and your back knee hovering just above the ground. Push through your front heel to return to the starting position. Repeat on the other side.
– Equipment used: None
– Duration: 3 sets of 10 reps on each leg
– Muscles worked: Quadriceps, hamstrings, glutes, and core.
Cool-Down:
– Walk on the treadmill at a slow pace for 5 minutes.
– Equipment: Treadmill
– Duration: 5 minutes
– Muscles worked: Whole body, primarily legs and cardiovascular system.
– Stretching exercises:
1. Standing Hamstring Stretch:
– Stand with your feet shoulder-width apart.
– Extend one leg straight in front of you with your heel on the ground and toes pointing up.
– Lean forward, hinging at the hips, and reach towards your extended foot.
– Hold for 20-30 seconds on each leg.
2. Shoulder and Upper Back Stretch:
– Stand tall with your feet shoulder-width apart.
– Reach your right arm across your chest and hook your left arm under your right elbow.
– Gently pull your right arm towards your chest, feeling a stretch in your shoulder and upper back.
– Hold for 20-30 seconds on each side.
3. Standing Quad Stretch:
– Stand tall, holding onto a chair or wall for stability.
– Bend your left knee and grab your left ankle with your left hand.
– Gently pull your heel towards your glutes, feeling a stretch in the front of your thigh.
– Hold for 20-30 seconds on each leg.
Remember to consult with a healthcare professional before starting any new exercise program, and adjust the intensity and duration of exercises based on your fitness level and any pre-existing conditions or injuries. Stay hydrated and listen to your body during the workout, modifying or resting as needed. Enjoy your workout and have a great day!
