90-Minute Full Body Blaster Workout

Section 1: 30-Minute Full Body Circuit #1 (Repeat 5x)

  1. Push-Ups (10 Reps): Start in a plank position with your hands shoulder-width apart. Lower your chest to the ground by bending your elbows while keeping your body in a straight line. Push back up to the starting position. This exercise targets your chest, shoulders, and triceps.
  2. Burpees (20 Reps): Begin by standing upright, then drop into a squat position and place your hands on the floor. Kick your feet back into a plank position, do a push-up, return your feet to the squat position, and explosively jump up. This exercise engages your entire body, working on cardio, strength, and explosiveness.
  3. Mountain Climbers (30 Reps): Start in a plank position with your hands under your shoulders. Bring your right knee towards your chest and then switch to bring your left knee in while keeping your body in a straight line. Alternate your legs as if you are climbing a mountain. This exercise targets your core, shoulders, and cardiovascular system.
  4. Squat Jumps (40 Reps): Stand with your feet shoulder-width apart. Lower your body into a squat position, keeping your back straight, then explosively jump as high as you can. Land softly and immediately go into the next squat jump. This exercise works your legs, glutes, and boosts your heart rate.
  5. Plank Hold (50 Seconds): Get into a plank position with your forearms on the ground and your body in a straight line from head to heels. Engage your core and hold this position for 50 seconds. The plank strengthens your core, shoulders, and lower back.

Section 2: 20-Minute Upper Body Circuit #2 (Repeat 4x)

  1. Push-Ups (10 Reps): As described earlier, push-ups target your chest, shoulders, and triceps.
  2. Chair Tricep Dips (20 Reps): Sit on the edge of a sturdy chair with your hands placed next to your hips, fingers pointing forward. Slide your hips off the chair and lower your body until your elbows are bent at a 90-degree angle. Push yourself back up to the starting position. This exercise tones your triceps and engages your core.
  3. Push-Ups (10 Reps): Repeat push-ups to continue working on your upper body strength.
  4. Reverse Flys (40 Reps): Hold a pair of light dumbbells in each hand with your palms facing inwards. Bend at your hips and knees slightly, keeping your back straight. Lift the dumbbells out to the sides until they reach shoulder height, then lower them back down. This exercise strengthens your upper back, shoulders, and improves posture.

Section 3: 20-Minute Full Body Circuit #3 (Repeat 10x)

  1. Push-Ups (10 Reps): Repeating push-ups to maintain upper body engagement.
  2. Squats (10 Reps): Stand with your feet shoulder-width apart, and lower your body by bending your knees as if you're sitting back into a chair. Keep your back straight and chest up. Squats work your legs, glutes, and core.
  3. Sit-Ups (10 Reps): Lie on your back with your knees bent and your feet flat on the floor. Place your hands behind your head and curl your upper body off the ground, engaging your core. Lower back down. This exercise targets your abdominal muscles.

Section 4: 20-Minute Lower Body Circuit #4 (Repeat 2x)

  1. Jump Squats (50 Reps): Perform a standard squat but add an explosive jump as you rise from the squat position. This exercise works your legs and adds a cardio element.
  2. Curtsy Squats (50 Reps, Alternating): Stand with your feet hip-width apart and step your right foot diagonally behind your left leg, as if you're curtsying. Return to the starting position and switch sides. Curtsy squats target your inner and outer thighs, as well as your glutes.
  3. Alternating Lunges (50 Reps): Step forward with your right foot and lower your body into a lunge position, then push off the right foot and return to the standing position. Repeat with your left leg. Lunges work your quads, hamstrings, and glutes.
  4. Squats (50 Reps): Repeating squats for another round to continue working your lower body.
  5. Wall Sit Hold (90 Seconds): Find a wall and slide your back down it until your thighs are parallel to the ground, as if you're sitting in an invisible chair. Hold this position for 90 seconds to challenge your leg muscles and endurance.