This routine targets all major muscle groups, using compound exercises to build overall strength.
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| Name | amount | RDA |
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| Carbohydrates | ||
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| # | Name | quantity | image |
|---|---|---|---|
| 1 | Squats 12 reps | 3 |
|
| 2 | Deadlifts 10 reps | 3 |
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| 3 | Push-ups 15 reps | 3 |
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| 4 | Pull-ups 8 reps | 3 |
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| 5 | Plank 30 seconds | 3 |
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| # | Steps |
|---|---|
| 1 | Warm-up: Begin with 5-10 minutes of light cardio, such as jogging or jumping jacks, to get your heart rate up. |
| 2 | Squats: With feet shoulder-width apart, lower your body by bending your knees and pushing your hips back, then rise back up. Keep your chest up and core engaged. |
| 3 | Deadlifts: Stand with feet hip-width apart, holding a barbell or dumbbells. Hinge at the hips and lower the weights toward the ground, keeping your back straight, then stand up tall. |
| 4 | Push-ups: Place your hands on the floor shoulder-width apart, lower your body until your chest nearly touches the ground, then push back up to the starting position. |
| 5 | Pull-ups: Using a pull-up bar, grip the bar slightly wider than shoulder-width. Pull your body upward until your chin is over the bar, then lower back down. |
| 6 | Plank: Get into a forearm plank position, keeping your body in a straight line from head to heels. Hold for 30 seconds, keeping your core tight. |
| 7 | Cool down: Finish with 5-10 minutes of stretching, focusing on the muscles used during the workout. |
