Dynamic Duo: Cardio & Strength Training

Workout Goal: The goal of this workout is to increase your heart rate with cardio exercises, ultimately strengthening the heart, and then to build lean muscle mass globally using strength training exercises.

Daily Benefit: This beneficial workout not only increases cardiovascular endurance, boosting energy levels, but also builds muscle which enhances your metabolic rate, speeding up the calorie burning process, ultimately contributing to weight loss and overall fitness improvement.

Warm Up

Rope Jumping:

– Equipment Required: Jump Rope (Optional)

– Description: Jump the rope for 5 minutes to increase body temperature and prepare muscles for more intense workout.

Cardio

Tabata Training:

– Equipment Required: None

– Description: Pick four total body exercises (such as burpees, mountain climbers, jumping squats, push-ups) and perform each for 20 seconds with a 10-second rest in between, repeat 8 times.

Strength Training

Upper Body

Pushups:

– Equipment Required: None

– Description: Perform 3 sets of 12-15 pushups.

Note: The upper body exercise is optional. You can choose to do either upper or lower body per day.

Lower Body

Squats:

– Equipment Required: Barbell (Optional)

– Description: Perform 3 sets of 12-15 squats.

Note: The lower body exercise is optional. You can choose to do either upper or lower body per day.

Stretching

Full Body Stretch:

– Equipment Required: Yoga Mat (Optional)

– Description: Stretch each major muscle group holding each stretch for 30 seconds, repeat twice.

Aids in muscle recovery and increases flexibility.