### Day 14: Strength and Cardio Intervals

This workout combines strength exercises with cardio intervals to challenge your muscles and
improve cardiovascular tness.

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

- Begin with light aerobic activity to raise your heart rate and warm up your muscles (e.g., jogging
in place, high knees).
- Perform dynamic stretches to prepare your body for the workout (e.g., arm circles, leg swings,
torso twists).

#### Circuit Workout (Repeat 3 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. Squat Jumps (15 reps)**

- Perform a squat, then explode upwards into a jump. Land softly and immediately go into the
next squat.
- Targets: Quads, glutes, calves, cardiovascular system

**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 Lunges (12 reps per leg)**

- Hold dumbbells in each hand, step forward into a lunge position, and lower your body until both
knees are at 90-degree angles.
- Targets: Quads, glutes, hamstrings, calves

**4. Burpees (10-12 reps)**

- Start standing, drop into a squat position, kick your feet back into a plank position, perform a
push-up, jump feet back to hands, and explode upwards into a jump.
- Targets: Full body, cardiovascular system

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

- Hold a dumbbell in one hand, bend forward at the hips with a at back, and row the weight up
towards your hip.
- Targets: Upper back, biceps, core stability

**6. High Knees (30 seconds)**

- Stand in place and alternate bringing each knee up towards your chest as quickly as possible.
- Targets: Cardiovascular system, hip exors

**7. Plank with Shoulder Taps (20 taps total)**

- From a plank position on your hands, alternate tapping each shoulder with the opposite hand
while maintaining stability.
- Targets: Core (especially obliques), shoulders, stability

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

- Finish with a cooldown period, including light walking or gentle stretching to lower your heart
rate and promote exibility.
- Perform static stretches for major muscle groups, focusing on areas that feel tight or worked
during the workout.

### 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.
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 - **Intensity**: Push yourself during the cardio intervals, but listen to your body and modify
exercises as needed.
- **Progression**: Increase the intensity or di culty of exercises gradually as you become stronger
and more con dent.

This strength and cardio interval workout is designed to challenge your entire body while
improving strength, endurance, and cardiovascular tness. Adjust weights and repetitions based
on your tness level and enjoy the dynamic nature of this workout routine.
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