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Strength & Flexibility Fusion

### Strength and Stretch Combo

Goal: To integrate strength training exercises with stretching moments for a balanced workout, enhancing muscle strength, flexibility, and recovery.

Daily Benefits: This combination approach supports muscle growth and increases flexibility, contributing to a well-rounded fitness routine. It helps prevent injuries by ensuring muscles are not only strong but also supple. Perfect for those looking to improve overall fitness without overstraining their muscles.

Warm-Up

  • Dynamic Leg Swings
    Instructions: Hold onto a wall or chair for support. Swing one leg forward and back, then switch legs.
    Equipment used: None
    Duration: 2 minutes per leg
    Muscles worked: Hamstrings, hip flexors

Main Exercises

  • Squats
    Instructions: Stand with feet shoulder-width apart, bending at the knees to lower as though sitting in a chair, then return to standing.
    Equipment used: None
    Duration: 3 sets of 12 reps
    Muscles worked: Quadriceps, glutes, lower back
    Click here to get an instructional video for this exercise
  • Push-Ups
    Instructions: Place hands slightly wider than shoulder-width apart on the ground, lower body to the floor, and push back up to starting position.
    Equipment used: None
    Duration: 3 sets of 10 reps
    Muscles worked: Chest, shoulders, triceps
    Click here to get an instructional video for this exercise
  • Plank
    Instructions: Assume a push-up position but hold yourself up with forearms on the ground, keeping your body a straight line from head to heels.
    Equipment used: None
    Duration: 3 sets of 30-60 seconds
    Muscles worked: Core
    Click here to get an instructional video for this exercise

Stretching

  • Hamstring Stretch
    Instructions: Sit on the ground and extend one leg out, bend the other so your foot touches the opposing thigh. Reach towards your toes.
    Duration: 30 seconds per side
  • Chest Opener
    Instructions: Stand or sit and clasp your hands behind your back, stretch your arms and open your chest forwards.
    Duration: 30 seconds

This Strength and Stretch Combo session offers a holistic approach to fitness, focusing on building muscle and enhancing flexibility for improved performance and reduced injury risk. It’s ideal for integrating into any fitness routine for a balanced approach to health and well-being.