Goal: Enhance cardiovascular fitness and strengthen the legs.
Daily Benefits: This combination of cardio and leg strengthening improves endurance and leg muscle tone, making activities like walking, running, and climbing stairs easier. Cardiovascular health is key for overall stamina and energy, while strong legs support better balance and mobility.
Recommended Pre Workout: JYM Supplement Science Pre JYM
Cardiovascular Exercises:
Stationary Bike:
- Instructions: Use a stationary bike at a moderate pace. Focus on maintaining a steady cadence and resistance level that challenges you without causing strain.
- Equipment: Stationary Bike
- Duration: 20 minutes
- Muscles Worked: Legs, particularly quads and calves, and cardiovascular system
Leg Strength Exercises:
Leg Press:
- Instructions: Sit in the leg press machine with your feet shoulder-width apart on the platform. Push the platform away by extending your knees and hips, then slowly return to the starting position.
- Equipment: Leg Press Machine
- Sets/Reps: 3 sets of 12 reps
- Muscles Worked: Quads, hamstrings, glutes
Calf Raises:
- Instructions: Stand with the balls of your feet on a raised surface (like a step) with heels hanging off. Push up onto your toes and then lower back down past the level of the step for a full range of motion.
- Equipment: Step or Calf Raise Machine
- Sets/Reps: 3 sets of 15 reps
- Muscles Worked: Calves
Recommended Post Workout: Post JYM Active Matrix
Cool-Down:
- Gentle stretching focusing on the legs and lower body.
- Muscles Worked: Aids in relaxation and flexibility of the leg muscles.
