Goal: Combine varied cardiovascular exercises with core stability work.
Daily Benefits: This session aims to improve cardiovascular health and core strength, which are essential for energy levels and physical stability in daily life. Enhanced cardio capacity aids in endurance for day-to-day tasks, while a strong core supports good posture and prevents lower back pain.
Recommended Pre Workout: JYM Supplement Science Pre JYM
Cardio Activities:
- Interval Running or Brisk Walking: Alternate between high and low intensity.
- Equipment: None (outdoor) or Treadmill.
- Duration: 20 minutes.
- Muscles Worked: Primarily engages the cardiovascular system, legs, and core.
- Jump Rope: A great way to maintain heart rate and improve coordination.
- Equipment: Jump Rope.
- Duration: 10 minutes.
- Muscles Worked: Calves, core, and shoulders.
Core Exercises:
- Russian Twists: Sitting on the floor, twist your torso from side to side.
- Equipment: None (bodyweight) or Medicine Ball for added resistance.
- Sets/Reps: 3 sets of 15 reps per side.
- Muscles Worked: Obliques and entire core region.
- Plank Holds: Maintain a plank position for an extended period.
- Equipment: None (bodyweight).
- Duration: 3 sets of 30 seconds.
- Muscles Worked: Engages the entire core, shoulders, and back.
Cool-Down:
- Stretching routine focusing on the legs, hips, and core.
- Muscles Worked: Aids in relaxation and flexibility of the core and lower body muscles.
Recommended Post Workout: Post JYM Active Matrix
