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Workout of the Week

Always consult with your personal doctor, before making a lifestyle.


Here's a cardio-infused workout of the week that incorporates natural body weight exercises:

Warm-up:

- Jog in place for 5 minutes to get your heart rate up.

- Perform dynamic stretches like arm circles, leg swings, and high knees to warm up your muscles.

Circuit 1: Cardio Blast

Perform each exercise for 30 seconds, with a 10-second rest in between. Repeat the circuit 3 times.

1. Jumping Jacks: Start with your feet together and hands by your sides. Jump your feet out wide while raising your arms overhead. Jump back to the starting position and repeat.

2. High Knees: Stand tall and run in place while lifting your knees as high as possible. Pump your arms as if you're running.

3. Burpees: Start in a standing position, then squat down and place your hands on the floor. Jump your feet back into a push-up position, perform a push-up, and then jump your feet back to the squat position. Stand up and jump explosively, reaching your hands overhead.

Circuit 2: Body Weight Strength

Perform each exercise for 45 seconds, with a 15-second rest in between. Repeat the circuit 3 times.

1. Push-ups: Start in a plank position with your hands shoulder-width apart. Lower your body by bending your elbows until your chest nearly touches the ground. Push yourself back up to the starting position.

2. Squats: Stand with your feet shoulder-width apart. Bend your knees and lower your hips down as if you're sitting back into a chair. Keep your chest up and back straight. Push through your heels to return to the starting position.

3. Mountain Climbers: Start in a push-up position with your arms straight. Bring one knee up towards your chest, then quickly switch legs, as if you're running in place.

Cool-down:

- Walk or jog in place for 5 minutes to gradually lower your heart rate.

- Perform static stretches for your major muscle groups, holding each stretch for 15-30 seconds.

Remember to listen to your body and modify the exercises as needed. Stay hydrated and have fun with your cardio-infused workout of the week!


Reference/Source:

Personal Care and Personal Training

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