### Day 9: Full Body Strength and Cardio Circuit

This workout combines strength training with cardio intervals to maximize calorie burn, improve
cardiovascular tness, and build strength across your entire body.

#### Warm-up (5-10 minutes)

- Start with light cardio to raise your heart rate and warm up your muscles (e.g., jogging in place,
jumping jacks).
- Perform dynamic stretches to loosen up joints and increase exibility (e.g., arm circles, leg
swings).

#### Circuit Workout (Repeat 3-4 Rounds)

Perform each exercise back-to-back with minimal rest between exercises. Rest for 1-2 minutes at
the end of each round before starting the next round.

**1. Bodyweight Squats (15 reps)**

- Stand with feet shoulder-width apart, squat down as if sitting back into a chair, then return to
standing position.
- Targets: Quadriceps, hamstrings, glutes

**2. Push-ups (12-15 reps)**

- Start in a plank position, lower your body until your chest nearly touches the oor, then push
back up.
- Targets: Chest, shoulders, triceps

**3. Dumbbell Rows (12 reps per arm)**

- Hold a dumbbell in each hand, bend at the waist with a at back, and pull the weights up
towards your sides.
- Targets: Upper back, biceps

**4. Jumping Jacks (30 seconds)**

- Stand with feet together, jump while spreading your legs and raising your arms overhead, then
jump back to starting position.
- Targets: Cardiovascular system, full body coordination

**5. Lunges (12 reps per leg)**

- Step forward with one leg, lower your body until both knees are at 90-degree angles, then push
back to starting position.
- Targets: Quadriceps, hamstrings, glutes

**6. Mountain Climbers (30 seconds)**

- Start in a plank position, alternate bringing your knees towards your chest as if running in place.
- Targets: Core, cardiovascular system, hip exors

**7. Dumbbell Shoulder Press (12 reps)**

- Hold dumbbells at shoulder height, press them overhead until arms are fully extended, then
lower back down.
- Targets: Shoulders, triceps

**8. Bicycle Crunches (20 reps per side)**

- Lie on your back, bring opposite elbow towards opposite knee while extending the other leg
straight out.
- Targets: Abdominal muscles (obliques), hip exors

#### Cool Down (5-10 minutes)

- Finish with a cooldown consisting of light walking or jogging in place to gradually lower your
heart rate.
- Perform static stretches targeting major muscle groups such as hamstrings, quadriceps, chest,
shoulders, and back. Hold each stretch for 20-30 seconds.
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 ### Additional Tips
- **Hydration**: Drink water throughout your workout and afterward to stay hydrated.
- **Form**: Focus on maintaining proper form for each exercise to prevent injury and maximize
e ectiveness.
- **Intensity**: Modify exercises as needed based on your tness level and gradually increase
intensity as you get stronger.
- **Rest**: Allow your body adequate time to recover between rounds and after the workout.

This circuit workout is designed to challenge your entire body while improving both strength and
cardiovascular tness. Adjust weights and repetitions according to your tness level, and enjoy
the bene ts of a well-rounded workout routine.
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