Day 5: Full Body
- Warm-up: 5-10 minutes of light cardio
- Strength Training:
- Squats: 3 sets x 10-12 reps
- Push-ups: 3 sets x 10-12 reps
- Bent-over Rows: 3 sets x 10-12 reps
- Lunges: 3 sets x 10-12 reps per leg
- Planks: 3 sets, hold for 30-60 seconds
3. Cardio: 20-30 minutes of moderate-intensity cardio
4. Cool Down: Stretching for 5-10 minutes
- Warm-up (5-10 minutes):
Warmup Begin with 5-10 minutes of light cardio to elevate your heart rate and warm up your muscles. Options for cardio warm-up include brisk walking, jogging, cycling, or jumping jacks.
- Strength Training: Perform the following strength exercises in 3 sets with 10-12 reps each:
- Squats:
Squats Stand with feet shoulder-width apart, lower your body by bending your knees, and push your hips back as if sitting into a chair. Keep your chest up and knees aligned with your toes.
- Push-ups:
Pushups Start in a plank position with hands slightly wider than shoulder-width apart. Lower your body until your chest nearly touches the ground, then push back up to the starting position.
- Bent-over Rows:
Bent-over Rows Hold a dumbbell or barbell with an overhand grip, hinge at the hips, and keep your back straight. Pull the weight towards your torso, squeezing your shoulder blades together, then lower it back down.
- Lunges:
Lunges Step forward with one leg and lower your body until both knees are bent at a 90-degree angle. Push back up to the starting position and repeat on the other leg.
- Planks:
Planks Hold a plank position for 30-60 seconds per set, engaging your core muscles and keeping your body in a straight line from head to heels.
3. Cardio (20-30 minutes):
Engage in moderate-intensity cardio for 20-30 minutes. Options include jogging, cycling, elliptical training, or using a rowing machine. Aim to maintain a steady pace that challenges your cardiovascular system.
4. Cool Down (5-10 minutes):
Finish your workout with a 5-10 minute cool down consisting of stretching exercises. Focus on stretching all major muscle groups, holding each stretch for 15-30 seconds. Include stretches for the legs, arms, back, chest, and shoulders to improve flexibility and reduce muscle tension.
Remember to maintain proper form throughout the exercises, stay hydrated, and listen to your body. Adjust the intensity of the workout as needed and consult with a fitness professional if you have any concerns or injuries.
