With the pace of life rarely slowing down, finding time for exercise can be challenging. But fear not! This hybrid workout routine combines varying elements to give you a quick, efficient and effective session without needing too much time.
Please take into account your own health and fitness conditions before carrying out this workout to ensure it’s right for you and that you can work out safely. It is only a guide, so if required make modifications to the exercises or intensity or check with your trainer for advice. All you need is 30 minutes. Ready?
Warm-Up
Before diving into the main workout, spend a few minutes warming up your body. A brisk walk or light jog for 5 minutes will get your heart rate up and prepare your muscles for the exercises ahead.
Routine
Bike (10 Minutes)
Duration: 10 minutes
Equipment: Stationary bike
Intensity: Moderate
Benefits: Cardiovascular conditioning, leg strength
Hop on the stationary bike and pedal away. Adjust the resistance to a level that challenges you but allows you to maintain a steady pace. Focus on maintaining good posture and engaging your core.
Mobility Stick Exercises
Mobility Stick Rotation (10 Reps)
Stand with your feet shoulder-width apart.
Hold a mobility stick (or a broomstick) horizontally across your shoulders.
Rotate your torso from side to side, keeping your hips stable.
This exercise improves spinal mobility and warms up your upper body.
Mobility Stick Behind Back (10 Reps)
Hold the mobility stick behind your back with both hands.
Gently lift the stick upward, stretching your chest and shoulders.
Lower it back down.
This exercise enhances shoulder flexibility.
Power Band Rotation
Duration: 2 sets of 5 seconds each
Equipment: Resistance band
Benefits: Rotator cuff activation, shoulder stability
Attach a power band to a sturdy anchor point. Stand sideways to the anchor and hold the band with your arm extended. Rotate your arm away from the anchor, engaging your shoulder muscles. Repeat on the other side.
Treadmill (10 Minutes)
Duration: 10 minutes
Speed: 4.9 km/h (3.04 mph)
Benefits: Cardiovascular endurance, calorie burn
Walk or jog on the treadmill at a comfortable pace. Use the handrails for balance if needed. Focus on maintaining a steady rhythm and breathing evenly.
Strength Training
Step Ups (2 sets of 30 seconds)
Find a sturdy step or bench.
Step up with one leg, then lower back down.
Alternate legs.
This exercise targets your quads, hamstrings, and glutes.
Tubes High Row (2 sets of 10 reps)
Attach resistance tubes to a secure anchor point.
Stand facing the anchor and pull the tubes toward your chest.
Keep your elbows close to your body.
Strengthen your upper back and shoulders.
Squat to Chair (2 sets of 10 reps)
Imagine sitting back into an invisible chair.
Squat down, keeping your knees aligned with your toes.
Return to the starting position.
This exercise works your quads and glutes.
Tubes Chest Press (2 sets of 10 reps)
Face away from the anchor point.
Hold the tubes at chest level.
Push forward, extending your arms.
Target your chest and triceps.
Cool Down and Stretching
After your workout, cool down with some gentle stretches:
Quad Stretch: Hold each leg for 30 seconds.
Hamstring Stretch: Perform 2 sets of 14 reps on each leg.
Calf Stretch: Hold for 30 seconds.
Back Stretch: Extend your arms overhead and lean to the side.
Shoulder Stretch: Cross one arm over your chest and hold for 30 seconds.
Remember to breathe deeply during stretching and listen to your body. Hydrate well and enjoy the post-workout endorphins!
And you’re done! You’ll never regret completing a workout so stay tuned to our blogs for more routines and suggestions.