### Full Body Strength Workout
**Goal:** The goal is to provide a balanced workout targeting all major muscle groups to improve overall strength, endurance, and coordination.
**Daily Benefits:** A full-body workout ensures all muscle groups are engaged, leading to improved overall fitness, energy levels, and better functional movement in daily life. This type of workout helps in achieving a balanced physique and enhances muscle coordination, reducing the risk of injuries.
## Cardio Warmup Exercises
**Jumping Jacks**
Instructions: Stand straight with your feet together and arms at your sides. Jump up, spreading your feet wide and raising your 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 and jog in place, bringing 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 your abs tight and your ribs down. Lower into a squat with your weight on your heels, feet straight forward, and knees tracking over your 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 with feet shoulder-width apart, hinge at the hips, and row the dumbbells to your waist while keeping your 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: Keep your body in a straight line from head to heels, bend your elbows, and lower your chest to the floor. Press back up to the starting position.
Equipment used: None
Duration: 3 sets of 10 reps
Muscles worked: Chest, triceps, shoulders
[Push-Ups Video]
**Lunges**
Instructions: Step one foot forward and lower your body until both knees are bent at 90 degrees. Push back up 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 of you with both hands, arms extended, and 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 your body in a straight line from head to heels, keeping your 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 on the floor, sit back on your heels, and reach your arms forward while 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 pull the elbow gently 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 Full Body Workout into your weekly fitness routine to enhance overall strength, endurance, and coordination. Ensure you’re focusing on proper form and controlled movements to maximize benefits and prevent injury. Keep track of your progress with a fitness journal and ensure you’re complementing your workouts with a balanced diet and adequate hydration. Listening to your body and allowing for rest and recovery is key to long-term success.