Core and Flexibility Focus
Goal: Enhance core strength and improve overall flexibility.
Cardio Warm-Up (Optional): 5-10 minutes of light cardio such as brisk walking, slow jogging, or using an elliptical machine, aimed at increasing heart rate and warming up the body.
Plank: Maintain a push-up position with your forearms on the ground, keeping your body straight. Equipment: None (bodyweight). Sets/Reps: 3 sets of 30-60 seconds.
Russian Twists: Sit on the floor with knees bent, twisting your torso from side to side, optionally holding a medicine ball. Equipment: Medicine ball (optional). Sets/Reps: 3 sets of 15 reps per side.
Yoga or Stretching Routine: Follow a series of yoga poses or stretches to improve flexibility and relax the muscles. Equipment: Yoga mat. Duration: 15 minutes.
Cardio Cool-Down (Optional): 5-10 minutes of low-intensity cardio such as a gentle cycle on a stationary bike or a leisurely walk, to gradually lower the heart rate and aid in muscle recovery.
This session, including the optional cardio components, is designed to fit into a 30-45 minute window. Adjust the duration of each component based on your available time and fitness level.
