fbpx
Customize Consent Preferences

We use cookies to help you navigate efficiently and perform certain functions. You will find detailed information about all cookies under each consent category below.

The cookies that are categorized as "Necessary" are stored on your browser as they are essential for enabling the basic functionalities of the site. ... 

Always Active

Necessary cookies are required to enable the basic features of this site, such as providing secure log-in or adjusting your consent preferences. These cookies do not store any personally identifiable data.

No cookies to display.

Functional cookies help perform certain functionalities like sharing the content of the website on social media platforms, collecting feedback, and other third-party features.

No cookies to display.

Analytical cookies are used to understand how visitors interact with the website. These cookies help provide information on metrics such as the number of visitors, bounce rate, traffic source, etc.

No cookies to display.

Performance cookies are used to understand and analyze the key performance indexes of the website which helps in delivering a better user experience for the visitors.

No cookies to display.

Advertisement cookies are used to provide visitors with customized advertisements based on the pages you visited previously and to analyze the effectiveness of the ad campaigns.

No cookies to display.

Total Body Blast Workout

Total Body Conditioning Routine

Goal: To engage all major muscle groups in a balanced workout that combines strength, flexibility, and endurance exercises.

Daily Benefits: This routine supports overall physical conditioning, enhancing muscle tone, cardiovascular health, and joint mobility, which collectively contribute to better performance in sports and daily activities.

Warm-Up

  • Dynamic Stretching and Light Cardio
    Instructions: Begin with dynamic stretches, such as leg swings and arm circles, followed by 5 minutes of light cardio (e.g., jogging or jumping jacks) to increase heart rate and blood flow.
    Equipment used: None
    Duration: 10 minutes
    Muscles worked: Full body

Main Circuit

  • Bodyweight Squats
    Instructions: Perform squats by standing with feet shoulder-width apart and sitting back as if you are lowering onto a seat, then rise back up.
    Equipment used: None
    Duration: 3 sets of 15 reps
    Muscles worked: Quads, hamstrings, glutes
  • Push-Ups
    Instructions: Perform a standard push-up by lowering your body to the floor and pushing back up to plank position.
    Equipment used: None
    Duration: 3 sets of 12 reps
    Muscles worked: Chest, shoulders, triceps
  • Plank Hold
    Instructions: Maintain a plank position from your forearms or hands for 30-60 seconds.
    Equipment used: None
    Duration: 3 sets of up to 1 minute
    Muscles worked: Core, shoulders
  • Alternating Lunges
    Instructions: Perform forward lunges by stepping one leg forward, lowering your hips until both knees are bent, then pushing back to start position and alternating legs.
    Equipment used: None
    Duration: 3 sets of 10 reps per leg
    Muscles worked: Legs, glutes

Cool-Down

  • Instructions: Gradually lower your heart rate with gentle walking or slow pedal movement on a stationary bike, and conclude with static stretching focusing on all major muscle groups.
    Duration: 5-10 minutes

Incorporating this Total Body Conditioning Routine into your weekly exercise schedule can significantly boost your physical fitness, resulting in improved strength, flexibility, and endurance for better overall health and activity performance.