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Have our workout routines been helping you so far? 😳 We're back with the final part of our three-part series of workout routines! 🙌
In today's workout, we'll be doing a set of exercises that focus on your endurance - cardio! 🤜🏼🤛🏼 This workout caters to both beginner and advanced levels.
Importance of Cardio Exercises
Cardiovascular exercise, also known as aerobic exercise, is a type of exercise that causes your heart to pump faster 🥵 and works your major muscle groups 💪 Common everyday cardiovascular exercises include running, swimming and brisk walking.
Some benefits of cardio exercises include:
Improving cardiovascular health 🫀
Lower blood pressure 🩸
Regulates weight ⚖️
Strengthens immune system 💉
Improve brain power 🧠
It is recommended that you do at least 150 minutes of moderate aerobic activity, or 75 minutes of intense activity a week.
Let's begin on today's workout routine! 🤸♀️
BEGINNER LEVEL
30 sec exercise, 30 sec rest between exercises
3 sets
ADVANCED LEVEL
40 sec exercise, 30 sec rest
4 sets
1) Mountain Climbers
Mountain climbers work your core, arms, back and legs. To have proper form, ensure that your back is parallel to the ground and that your arms are straight and do not bend outwards. Bend your knees towards your chest as much as possible. To reap the full rewards of this exercise, go as fast as possible! You should also pace yourself to be consistent throughout.
2) Forward lunge skips
Forward lunge skips work your legs (quads, hamstrings calves), glutes and hips. Ensure that your knees do not go over your toes for your front leg. Your back leg should also be extended to the fullest to feel the burn in your quads 🔥
3) Superman
Superman is beneficial for your back and core. For correct form, ensure that you can feel the squeeze in your back muscles. Raise your arms and legs as high as possible to feel the full effect at your core!
4) High knees
High knees are good for your legs and core. High knees may be very intensive and physically demanding and hence, you should pace yourself to go at a speed that challenges you. Raising your knees up as high as possible while maintaining consistent pace = burn!
5) Standing knee-to-elbow crosses
Standing knee-to-elbow crosses works your core, especially your obliques. Ensure that when you are in the standing position, your back is straight and you fully extend your arms and legs back to the starting position. To challenge yourself, increase the speed at which you are doing this exercise!
We have come to the end of our workout routines series! We hope that if you're new to doing workouts, these routines have been beneficial to you one way or another! You can even mix up the exercises from the different routines and curate your own workout routine to your liking! You can always start slow and challenge yourself further as you are more consistent. You can do it! 🥵💪💪
If you're not a beginner, we hope that we've exposed you to more exercises you can do to spice up your workouts 😉
Sources
Healthline, 2018. What Are the Benefits of Aerobic Exercise?. [Online] Available at: https://www.healthline.com/health/fitness-exercise/benefits-of-aerobic-exercise
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