Warm-up

• 5 minutes of light cardio, such as jumping jacks, high knees, or butt kicks
• 10 reps of each of the following exercises:
  • Neck rolls
  • Arm circles
  • Leg swings

Workout

• Squats: 10-12 reps

• Push-ups: 10-12 reps

• Lunges: 10-12 reps per leg

• Plank: 30-60 seconds

• Crunches: 15-20 reps

Cool-down

• 5 minutes of light cardio
• 10 reps of each of the following stretches:
  • Hamstring stretch
  • Quadriceps stretch
  • Calf stretch
  • Hip flexor stretch
  • Chest stretch
  • Back stretch

You can repeat this workout 2-3 times per week, with at least one day of rest in between. As you get stronger, you can increase the number of reps and sets, or add weight by using dumbbells or resistance bands.

Health Rewards

• Improved cardiovascular health: Full body workouts can help to strengthen your heart and improve your circulation. This can reduce your risk of heart disease, stroke, and other cardiovascular problems.
• Increased strength and endurance: Full body workouts can help to build and strengthen all of your major muscle groups. This can improve your overall strength and endurance, and make it easier to perform everyday activities.
• Reduced risk of injury: Full body workouts can help to improve your balance and coordination. This can help to reduce your risk of falls and other injuries.
• Weight loss and management: Full body workouts can help you to burn calories and lose weight, or maintain a healthy weight.
• Improved mental health: Exercise has been shown to improve mood, reduce stress, and boost self-esteem. Full body workouts can be a great way to get these benefits.