Sure! Here is a 30-minute exercise routine that combines strength training and cardio exercises to help you stay in zone 2:
1. Warm up: 5-10 minutes of light cardio, such as jogging in place or cycling on a stationary bike.
2. Strength training:
* Bodyweight squats: 3 sets of 12-15 reps
* Push-ups: 3 sets of 12-15 reps
* Lunges: 3 sets of 12-15 reps (per leg)
* Plank: 3 sets of 30-60 seconds
* Tricep dips: 3 sets of 12-15 reps
3. Cardio:
* Jogging or cycling at a moderate intensity for 5-10 minutes
* Skipping or jumping jacks for 1 minute, followed by a 30-second rest
* Repeat for a total of 3-4 rounds
4. Strength training:
* Bicep curls with dumbbells: 3 sets of 12-15 reps
* Overhead press with dumbbells: 3 sets of 12-15 reps
* Deadlifts with a barbell or dumbbells: 3 sets of 12-15 reps
* Russian twists with a medicine ball: 3 sets of 12-15 reps
5. Cardio:
* High knees or mountain climbers for 1 minute, followed by a 30-second rest
* Repeat for a total of 3-4 rounds
6. Cool down: 5-10 minutes of stretching.
Remember to listen to your body and adjust the intensity and volume of the exercises as needed. It's also important to consult with a healthcare professional before starting any new exercise program.
