### 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.
