45-55 min
Estimated duration
Workout Plan
Resource type
Fitness
category
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Overview
This full body workout plan targets every major muscle group, ensuring a balanced workout that promotes overall strength and endurance. Incorporate this plan into your fitness routine two to three times a week to help you get fit and stay active.
Remember to maintain proper form throughout each exercise to ensure safety and effectiveness.
Warm-Up
- Prepare your body for the workout with a 5-10 minute warm-up. This could be a brisk walk, jogging, or a mix of jumping jacks and high knees. Follow this up with dynamic stretching exercises to loosen up your muscles.
Push-Ups (3 sets of 10-15 reps)
- This exercise targets the chest, triceps, and core. Keep your body in a straight line as you lower and lift yourself using your arms.
Squats (3 sets of 12-15 reps)
- Squats engage your quads, hamstrings, and glutes. Make sure your knees do not go over your toes when squatting down.
Lunges (3 sets of 10-12 reps each leg)
- Lunges work your quads, hamstrings, and glutes. Take a step forward and lower your body, keeping your front knee above the ankle.
Plank (3 sets of 30-60 seconds)
- Planks are great for your core. Keep your body in a straight line from your head to your heels, resting on your forearms.
Bent-Over Rows (3 sets of 10-12 reps)
- This exercise targets your back and biceps. Bend at the waist, keep your back straight, and lift weights towards your chest.
Shoulder Press (3 sets of 10-12 reps)
- This works your shoulders and triceps. Press the weights overhead and then lower them back down to shoulder height.
Bicycle Crunches (3 sets of 20 reps)
- This exercise targets your core, particularly the obliques. Lie on your back, place your hands behind your head, and alternate bringing your elbow to the opposite knee.
Cool-Down
- Conclude your workout with a 5-10 minute cool-down period. This could include a walk to bring your heart rate down gradually, followed by static stretching exercises to increase flexibility and relax your muscles.
This full body workout plan offers a comprehensive routine for fitness enthusiasts of all levels. Remember to adjust the number of sets or reps according to your personal fitness level. Hydrate, take adequate rest between sets, and most importantly, listen to your body. Always consult with a healthcare provider before starting any new exercise program. Happy training!
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