### Total Body Flex & Recovery Session

**Ultimate Upper Body Strength Routine**

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Full-Body Workout Extravaganza

This full-body workout targets all major muscle groups to provide a balanced and effective workout. Follow the instructions for each exercise carefully and watch the associated video links for proper form and technique.

Warm-Up

• 90/90 Wall Balloon-Breathing – 3 sets of 10 breaths
• Bird Dog – 2 sets of 10 reps (each side)

Strength Training

Upper Body

• Dumbbell Bench Press – 3 sets of 8-12 reps
• Chin-Up – 3 sets of 5-8 reps
• Band Pull-Apart – 3 sets of 15-20 reps

Lower Body

• Barbell Back Squat – 3 sets of 8-12 reps
• Dumbbell Romanian Deadlift – 3 sets of 8-12 reps

Core

• Dragon Flag – 2 sets of 6-10 reps
• Plank – 2 sets of 30-60 seconds

Cool Down

• Half Get-Up – 2 sets of 5 reps (each side)
• Fetal-Position Breathing – 3 sets of 10 breaths

### Total Body Power Routine **Goal:** Achieve a balanced workout targeting all major muscle groups to enhance strength, endurance, and coordination. **Daily Benefits:** Engaging all muscle groups for improved overall fitness, boosted energy levels, and enhanced daily functional movements. This workout promotes a balanced physique and better muscle coordination, minimizing the risk of injuries. ## Cardio Warmup Exercises **Jumping Jacks** Instructions: Stand erect with feet together, arms at your sides. Jump to spread your feet wide and raise arms above your head. Jump again to return to the starting position. Equipment used: None Duration: 3 minutes Muscles worked: Calves, quads, glutes, shoulders [Jumping Jacks Video] **High Knees** Instructions: Stand tall, jogging in place while raising your knees as high as possible with each step. Equipment used: None Duration: 2 minutes Muscles worked: Hip flexors, quads, calves [High Knees Video] ## Warmup Stretching Exercises **Standing Hamstring Stretch** Instructions: Stand with feet hip-width apart, bend forward at the hips, and reach towards your toes. Duration: 30 seconds each side [Standing Hamstring Stretch Video] **Hip Flexor Stretch** Instructions: From a kneeling position, step one foot forward and push your hips forward. Hold and switch sides. Duration: 30 seconds each side [Hip Flexor Stretch Video] ## Main Exercises **Goblet Squat** Instructions: Keep abs tight and ribs down. Squat with weight on heels, feet straight, knees tracking over toes. Equipment used: Dumbbell Duration: 3 sets of 12 reps Muscles worked: Quads, hamstrings, glutes, core [Goblet Squat Video] **Bent Over Dumbbell Rows** Instructions: Stand shoulder-width apart, hinge at hips, row dumbbells to waist while keeping abs tight. Equipment used: Dumbbells Duration: 3 sets of 12 reps per side Muscles worked: Back, biceps [Bent Over Dumbbell Rows Video] **Push-Ups** Instructions: Maintain a straight line from head to heels. Bend elbows, lowering chest to the floor, then press back up. Equipment used: None Duration: 3 sets of 10 reps Muscles worked: Chest, triceps, shoulders [Push-Ups Video] **Lunges** Instructions: Step one foot forward, lower body till both knees are at 90 degrees. Push back to the starting position. Equipment used: None Duration: 3 sets of 12 reps per leg Muscles worked: Quads, hamstrings, glutes [Lunges Video] **Band Pull-Apart** Instructions: Hold a resistance band in front with both hands, arms extended. Pull it apart while squeezing shoulder blades. Equipment used: Resistance band Duration: 3 sets of 15 reps Muscles worked: Upper back, shoulders [Band Pull-Apart Video] **Plank** Instructions: Hold a straight line from head to heels, keeping core tight. Equipment used: None Duration: 3 sets of 30-60 seconds Muscles worked: Core, shoulders, glutes [Plank Video] ## Cool-Down **Child’s Pose** Instructions: Kneel, sit back on your heels, extend arms forward lowering your chest to the ground. Duration: 1 minute [Child’s Pose Video] **Tricep Stretch** Instructions: Raise one arm, bend the elbow, touch your back, and gently pull the elbow with the opposite hand. Duration: 30 seconds each side [Tricep Stretch Video] **Cross-Body Shoulder Stretch** Instructions: Bring one arm across your body and gently pull with the opposite arm. Duration: 30 seconds each side [Cross-Body Shoulder Stretch Video] Incorporate this Total Body Power Routine into your weekly fitness regimen to boost overall strength, endurance, and coordination. Focus on proper form and controlled movements to maximize benefits and prevent injury. Track your progress with a fitness journal, complement your workouts with a balanced diet, and ensure adequate hydration. Listening to your body and allowing rest and recovery is key for long-term success.