Goal: Enhance cardiovascular health and core stability with a focus on gentle movements.
Daily Benefits: Today’s exercises are designed to boost your overall cardiovascular fitness and core strength, which are essential for everyday activities. Improved cardiovascular health enhances stamina and energy levels, making daily tasks feel less strenuous. Strengthening the core muscles aids in better posture, balance, and stability, which is crucial for activities like lifting, bending, and even sitting for extended periods.
Recommended Pre Workout: JYM Supplement Science Pre JYM
Cardio Warm-Up (Optional):
- Light aerobic exercises such as brisk walking or low-impact movements.
- Muscles Worked: General full-body warm-up, focusing on cardiovascular system activation.
Low-Impact Cardio Circuit:
- A combination of marching in place, side steps, and arm swings.
- Equipment: None (bodyweight).
- Duration: 15 minutes.
- Muscles Worked: Legs, arms, and core for overall cardiovascular health.
Core Exercises:
- Bird Dog: Alternate extending opposite arm and leg while maintaining balance.
- Equipment: None (bodyweight).
- Sets/Reps: 3 sets of 10 reps per side.
- Muscles Worked: Core (abdominals and lower back), glutes, and shoulders.
- Standing Bicycle Crunches: Perform standing torso twists, engaging the core.
- Equipment: None (bodyweight).
- Sets/Reps: 3 sets of 10 reps per side.
- Muscles Worked: Obliques and abdominals.
- Seated Leg Lifts: Lift one leg at a time while seated, focusing on core engagement.
- Equipment: Chair.
- Sets/Reps: 3 sets of 10 reps per side.
- Muscles Worked: Hip flexors and lower abdominals.
Cool-Down:
- Gentle stretching, focusing on the core and lower back.
- Muscles Worked: Full-body stretching with a focus on core and lower back flexibility.
Recommended Post Workout: Post JYM Active Matrix
