Warm-Up (5 Minutes)
Begin with a light warm-up to prepare your muscles and joints:
- Arm Circles: 1 minute (30 seconds forward, 30 seconds backward)
- Shoulder Rolls: 1 minute (30 seconds forward, 30 seconds backward)
- Jumping Jacks: 1 minute
- Arm Swings: 1 minute
- Neck Tilts and Rotations: 1 minute
Workout Routine
Perform the following exercises in a circuit format. Complete each exercise for the specified repetitions or time, then move to the next with minimal rest. After completing the circuit, rest for 1-2 minutes and repeat for a total of 3 rounds.
1. Push-Ups
- Target Muscles: Chest, shoulders, triceps, core
- Instructions: Start in a plank position with hands slightly wider than shoulder-width. Lower your body until your chest nearly touches the floor, then push back up.
- Repetitions: 10-15 reps
- Modification: Perform on knees if standard push-ups are challenging.
2. Triceps Dips
- Target Muscles: Triceps, shoulders, chest
- Instructions: Sit on the floor with knees bent and hands placed behind you, fingers pointing towards your feet. Lift your hips off the ground and bend your elbows to lower your body, then straighten your arms to return.
- Repetitions: 10-15 reps
3. Plank Shoulder Taps
- Target Muscles: Shoulders, core
- Instructions: From a high plank position, tap your left shoulder with your right hand and return to plank. Repeat on the other side.
- Repetitions: 20 taps (10 each side)
4. Pike Push-Ups
- Target Muscles: Shoulders, upper chest, triceps
- Instructions: Start in a downward dog position. Bend your elbows to lower your head towards the ground, then push back up.
- Repetitions: 10-12 reps
5. Superman Hold
- Target Muscles: Lower back, shoulders
- Instructions: Lie face down with arms extended overhead. Lift your arms, chest, and legs off the ground simultaneously and hold.
- Duration: 30 seconds
6. Wall Angels
- Target Muscles: Upper back, shoulders
- Instructions: Stand with your back against a wall, arms at 90 degrees. Slowly raise your arms overhead while keeping contact with the wall, then return.
- Repetitions: 10-15 reps
7. Arm Circles
- Target Muscles: Shoulders
- Instructions: Extend arms to the sides and make small circles.
- Duration: 30 seconds forward, 30 seconds backward
Cool-Down (5 Minutes)
Finish your workout with a cool-down to aid recovery:
- Shoulder Stretch: 30 seconds each arm
- Triceps Stretch: 30 seconds each arm
- Chest Stretch: 1 minute
- Upper Back Stretch: 1 minute
- Deep Breathing: 1 minute
Tips for Success
- Maintain proper form to prevent injuries.
- Breathe steadily throughout each exercise.
- Adjust repetitions and sets based on your fitness level.
- Consistency is key; aim to perform this workout 3-4 times per week.
Remember, it’s essential to listen to your body and rest as needed. If you experience any pain or discomfort, stop the exercise and consult a fitness professional.