Goal: Strengthen various muscle groups while improving overall flexibility.
Daily Benefits: Strengthening exercises contribute to overall muscle health, aiding in daily tasks like lifting and moving objects. Flexibility exercises enhance joint health and prevent stiffness, making everyday movements more fluid and reducing the risk of injury.
Recommended Pre Workout: JYM Supplement Science Pre JYM
Strength Exercises:
Dumbbell Deadlifts:
- Instructions: Stand with feet hip-width apart, holding dumbbells in front of your thighs. Hinge at your hips to lower the dumbbells towards the ground, keeping your back straight. Return to standing, squeezing your glutes at the top.
- Equipment: Dumbbells
- Sets/Reps: 3 sets of 10 reps
- Muscles Worked: Hamstrings, glutes, lower back
Overhead Dumbbell Press:
- Instructions: Sit or stand holding dumbbells at shoulder height, palms facing forward. Press the weights overhead until your arms are straight, then lower back to shoulder height.
- Equipment: Dumbbells
- Sets/Reps: 3 sets of 10 reps
- Muscles Worked: Shoulders, triceps
Flexibility Exercises:
Seated Forward Bend:
- Instructions: Sit on the ground with your legs extended in front of you. Hinge at the hips to lean forward, reaching for your toes. Hold the stretch without rounding your back.
- Equipment: None (bodyweight)
- Duration: 3 sets of 30 seconds
- Muscles Worked: Hamstrings, lower back
Cobra Pose:
- Instructions: Lie on your stomach with hands under your shoulders. Gently press your upper body off the ground, extending your back. Keep your hips on the ground and gaze forward or slightly up.
- Equipment: Yoga Mat
- Duration: 3 sets of 30 seconds
- Muscles Worked: Lower back, abdominals
Cool-Down:
- Gentle full-body stretching to relax muscles
- Muscles Worked: Full-body stretching aids in reducing muscle tension and improving flexibility
Recommended Post Workout: Post JYM Active Matrix
