Full Body Workout Program
Warm-Up
5-Minute Treadmill Walk
Set the treadmill to a moderate pace. Walk for 5 minutes to get your heart rate up and muscles warm. This helps to prepare your body for the workout ahead.
Workout
Lower Body
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Squats - 3 Sets of 12-15 Reps. Rest: 60 seconds
Focus on keeping your back straight and knees tracking over your toes. Engage your core throughout the movement.
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Leg Press - 3 Sets of 12-15 Reps. Rest: 60 seconds
Adjust the seat so that your knees form a 90-degree angle. Push through your heels and avoid locking your knees at the top.
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Standing Calf Raises - 3 Sets of 15-20 Reps. Rest: 60 seconds
Keep your core tight and maintain a steady pace. Perform the movement slowly for maximum contraction.
Upper Body
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Chest Press - 3 Sets of 12-15 Reps. Rest: 60 seconds
Ensure that your feet are flat on the ground and keep your back pressed against the bench. Press the weights up evenly.
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Cable Rows - 3 Sets of 12-15 Reps. Rest: 60 seconds
For this exercise, you can do any rowing motion. By changing it up, you'll see better development. Focus on squeezing your shoulder blades together.
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Bicep Preacher Curls - 3 Sets of 12-15 Reps. Rest: 60 seconds
Keep your upper arms stationary and only move your forearms. Avoid swinging your body for better isolation.
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Tricep Extensions - 3 Sets of 12-15 Reps. Rest: 60 seconds
Keep your elbows close to your head and avoid arching your back. Extend your arms fully for maximum contraction.
Cool-Down
- Hamstring Stretch: Sit on the floor, extend one leg, and reach for your toes. Hold for 20-30 seconds and switch legs.
- Quad Stretch: Stand on one leg, pull your opposite foot towards your glutes. Hold for 20-30 seconds and switch legs.
- Chest Stretch: Stand tall, clasp your hands behind your back, and gently lift them to open your chest. Hold for 20-30 seconds.
- Shoulder Stretch: Bring one arm across your body and hold it with the opposite hand. Hold for 20-30 seconds and switch arms.
- Deep Breathing: Take deep breaths to help your body relax and reduce your heart rate. Inhale deeply through your nose and exhale slowly through your mouth.
