In the Gym: Total Body Pump

Stretch first. Think dynamic stretches such as leg swings, overhead triceps stretch, arm circles, and Bodyweight movements like squats and pushups. Then spend 5-15 minutes on a cardio machine (treadmill, elliptical, or stationary bike) to increase your heart rate and warm up your muscles.

4 sets of 8-10 reps. Use a squat rack for safety. Start with moderate weight, ensuring proper form by keeping your back straight and knees aligned with your toes.

3 sets of 10-12 reps. Lie on a flat bench with dumbbells in hand. Lower the weights to chest level, then press them back up.

3 sets of 12 reps. Stand with a dumbbell in each hand, hinge at the hips, and row the weights toward your hips, lower slowly.

3 sets of 10 reps. Hold dumbbells at shoulder height and press them overhead, keeping your core engaged and avoiding arching your back.

3 sets of 12 reps. Using a wide grip attachment on the cable machine to target the lat muscles. Pull the bar down to chest level as you retract the shoulders, slowly release.

3 sets of 12 reps (each leg). Hold dumbbells in each hand and step forward or backward into a lunge, ensuring your knee doesn’t go past your toes. Drive back up through your heel.

3 sets of 12 reps. Position yourself on bars or machine, lower your body by bending your elbows to 90 degrees, then press back up in an explosive motion.

3 sets of 12 reps. Use the leg press machine, adjusting the seat and weight to your preference. Push the platform away with your heels, lower slowly.

3 sets of 12 reps. Use a straight bar attachment on the cable machine for bicep curls, keeping your elbows close to your body and squeezing your biceps at the top of your curl. Lower slowly.

4 sets x 30-60 seconds. Finish with a plank to engage your core and promote overall stability.

4 sets of 30-60 seconds. Lie on your back and extend your arms and legs straight out. Lift your shoulders and legs a few inches off of the ground, creating a “hollow” shape with your body.

5 sets of 20 reps. Lie on your back with your hands by your sides. Bring your knees toward your chest, lifting your hips off the grounder, then lower them back down.

Perform static stretches for major muscle groups, holding each stretch for 15-30 seconds. Focus on stretching the quads, hamstrings, chest, shoulders, and back. Use devices such as foam rollers and percussion massagers for self-myofascial release and muscle recovery to reduce soreness and promote flexibility.