Goal: Engage multiple muscle groups for overall strength and conditioning.
Daily Benefits: This workout improves functional strength, which aids in everyday activities such as carrying heavy objects, climbing stairs, and general mobility. Strengthening multiple muscle groups simultaneously enhances body coordination and efficiency in daily tasks.
Recommended Pre Workout: JYM Supplement Science Pre JYM
Cardio Warm-Up (Optional):
- 5-10 minutes of full-body movements like jumping jacks or brisk walking.
- Muscles Worked: General cardiovascular activation and full-body warm-up.
Strength Circuit:
- Bodyweight Squats: A fundamental exercise for lower body strength.
- Equipment: None (bodyweight).
- Sets/Reps: 3 sets of 12 reps.
- Muscles Worked: Quads, hamstrings, and glutes.
- Push-Ups: Great for upper body strength, modifiable to suit different levels.
- Equipment: None (bodyweight).
- Sets/Reps: 3 sets of 10 reps.
- Muscles Worked: Chest, shoulders, and triceps.
- Plank Rows: Plank position while performing a row with dumbbells.
- Equipment: Dumbbells.
- Sets/Reps: 3 sets of 8 reps per side.
- Muscles Worked: Core, back, and biceps.
- Lunges: Forward or reverse lunges for lower body conditioning.
- Equipment: None (bodyweight) or Dumbbells for added resistance.
- Sets/Reps: 3 sets of 10 reps per leg.
- Muscles Worked: Legs and glutes.
Cool-Down:
- Gentle stretching focusing on the legs, back, and arms.
- Muscles Worked: Reduces tension and improves flexibility in worked muscles.
Recommended Post Workout: Post JYM Active Matrix
