Goal: Blend low-impact cardio with light strength training to support overall fitness.
Daily Benefits: This session combines cardiovascular exercises with strength training, beneficial for daily life. Enhanced cardio health boosts stamina for everyday activities, while light strength training supports functional strength needed for regular tasks.
Recommended Pre Workout: JYM Supplement Science Pre JYM
Cardio Warm-Up (Optional):
- Start with a brisk 10-minute walk or a light cycling session.
- Muscles Worked: Engages the whole body, particularly the legs, and helps increase heart rate for cardiovascular endurance.
Strength Exercises:
- Wall Push-Ups: An easier variation of push-ups using a wall.
- Equipment: None (bodyweight).
- Sets/Reps: 3 sets of 12 reps.
- Muscles Worked: Targets the chest, shoulders, and arms.
- Chair Squats: Squats using a chair for support and guidance.
- Equipment: Chair.
- Sets/Reps: 3 sets of 10 reps.
- Muscles Worked: Strengthens the thighs, hips, and buttocks.
- Dumbbell Shoulder Press: Press dumbbells overhead while seated or standing.
- Equipment: Dumbbells.
- Sets/Reps: 3 sets of 10 reps.
- Muscles Worked: Works the shoulders and upper arms.
Light Cardio Activity:
- Stationary Cycling: A moderate-intensity cycling session.
- Equipment: Stationary Bike.
- Duration: 15 minutes.
- Muscles Worked: Primarily works the leg muscles and supports cardiovascular health.
Cool-Down:
- Finish with stretching exercises for the arms, legs, and back.
- Muscles Worked: Focuses on overall muscle relaxation and improving flexibility.
Recommended Post Workout: Post JYM Active Matrix
