Goal: Engage all major muscle groups, focusing on both strength building and overall conditioning.
Recommended Pre Workout: JYM Supplement Science Pre JYM
Cardio Warm-Up (Optional):
- 5-10 minutes of light aerobic exercises like jogging or cycling to prepare the body for a full-body workout.
Dumbbell Thrusters:
- Combine a squat with an overhead press using dumbbells.
- Equipment: Dumbbells.
- Sets/Reps: 3 sets of 10 reps.
Kettlebell Swings:
- Swing a kettlebell between your legs and up to chest height.
- Equipment: Kettlebell.
- Sets/Reps: 3 sets of 15 reps.
Renegade Rows:
- In a plank position with dumbbells, alternate rowing each dumbbell to your chest.
- Equipment: Dumbbells.
- Sets/Reps: 3 sets of 8 reps per side.
Box Jumps:
- Jump onto and off a sturdy box or platform.
- Equipment: Box or Platform.
- Sets/Reps: 3 sets of 10 reps.
Indoor Cardio Activity (Optional):
- 15 minutes on a stationary bike or treadmill at a moderate intensity to conclude the session.
Recommended Post Workout: Post JYM Active Matrix
This workout is designed to be a comprehensive full-body session, to be completed within 30-45 minutes, including optional cardio.
