Finish strong with a full-body workout that engages all your major muscle groups. This session incorporates bodyweight exercises for strength, plus core work to strengthen and tone your midsection.
Workout Plan:
1. Jump Squats
Target Muscles: Quads, glutes, hamstrings
Reps: 4 sets of 12-15
Rest: 30 seconds
Tips: Drop into a squat position, then explode upward into a jump. Land softly and immediately go into the next squat. Focus on explosive movement.
2. Push-Ups
Target Muscles: Chest, shoulders, triceps
Reps: 4 sets of 12-15
Rest: 30-45 seconds
Tips: Keep your body in a straight line from head to heels. Lower your chest to the floor and press back up. Modify by doing knee push-ups if needed.
3. Reverse Lunges
Target Muscles: Quads, glutes, hamstrings
Reps: 3 sets of 12-15 per leg
Rest: 30 seconds
Tips:
- Stand with your feet hip-width apart.
- Step one foot backward into a lunge position, lowering your back knee toward the floor while keeping your torso upright.
- Ensure your front knee stays aligned with your ankle and does not extend beyond your toes.
- Push through the heel of your front foot to return to the starting position.
- Alternate legs with each rep.
4. Plank
Target Muscles: Core (abs, obliques), shoulders
Reps: 3 sets of 30-45 seconds
Rest: 30-45 seconds
Tips: Keep your body in a straight line from head to heels. Engage your core to avoid letting your hips sag or rise.
5. Glute Bridges
Target Muscles: Glutes, hamstrings
Reps: 4 sets of 15-20
Rest: 30 seconds
Tips: Lie on your back with feet flat on the floor and knees bent. Push through your heels to lift your hips toward the ceiling and squeeze your glutes at the top.
