Nothing works better than a full-body workout to wake your up and boost your energy level! 

Warm your body up with our dynamic warmup before starting the workout below. Perform each exercise according to the instruction. Cool down with stretching or foam rolling after finishing all exercises.

No rest between exercises within a super-set.
Rest 60 – 90 seconds between each super-set.
Beginner:  10 reps x 1 rounds
Intermediate: 20 reps x 1 rounds
Advanced: 30 reps x 1 rounds

Stretch Each Leg for 20seconds  

EXERCISE 1   QUAD EXTENSION   x   30 reps

1. In a local gym, find a leg extension machine.
2. Choose your weight and sit on the machine, with legs behind the foam roll or pad and hand on the side bars.
3. Use your quads, extend your legs to the maximum. Bring your lower leg to almost parallel to the floor. Meanwhile, ensure that the rest of your body remains stationary on the seat.
4. Hold for a brief second on the contracted position.
5. Slowly lower the weight back to the starting position. Make sure your legs don’t pass the 90degree angle limit.
6. Repeat.

EXERCISE 2   ABS EXTENSION   x   30 reps 

1. Find a back extension machine in your local gym.
2. Lean on the machine with your feet on the foot pads and lower back against the foam pad.
3. Lower your upper body towards your back to extend your core.
4. Pause briefly at the contracted position.
5. Slowly bring your upper body back to the staring position.
6. Repeat.

EXERCISE 3   STAIR CLIMBING   x   10 steps, 3 sets

1. Find a physical stair or a stair master.
2. Climb 10 stairs up and down on a physical stair, or 20 stairs on a stair master.
3. Repeat for 3 sets.

Finish the Circuit for 2 rounds.

CARDIO     0.25 miles (in the form of your choice)

CABLE BACK ROW   x   30 reps, 2 sets

1. Wrap the resistance band around a steady object. It can be a doorknob, pole, or a tree. Then step back till there is desired tension in the band.
2. Stand with your feet apart, shoulder width, and your knees slightly bent.
3. Pull the band toward you in a rowing motion while keeping your shoulders back and elbows close to your sides. This will help to direct the tension to your back muscles.
4. Release back to the starting point with arms fully extended.
5. Repeat.

CARDIO     0.25 miles (in the form of your choice)

SEATED TRICEPS EXTENSION  x   30 reps, 2 sets

1. Sit down on a bench or chair and hold a dumbbell with both hands overhead at arm’s length.
2. Keep your upper arms close to your ears and lower the dumbbell slowly behind your head until your triceps are fully extended.
3. Stay briefly at the bottom of the motion, then bring the dumbbell back to the starting position.
4. Repeat.

CARDIO     0.25 miles (in the form of your choice)

TEA CUPS   x   10 reps each side, 4 sets

1. Stand up straight while holding a dumbbell in one hand and the other hand on your waist.
2. Keep your back straight and bend only at the waist to the side of hand holding the dumbbell. Lower the dumbbell for as far as you can and pause briefly at the lowest point.
3. Repeat.

Stretch Each Leg for 20seconds  

Well done! Now take a break and feed the hard working muscles with a tasty protein shake to boost the GAINS! See you tomorrow!