Thank you for joining our 30-minute strength and cardio workout! This class combined aerobic exercises with strength training to help improve cardiovascular health, muscle tone, and overall fitness. Keep moving, stay strong, and most importantly, listen to your body!

Key Takeaways and Next Steps:

Warm-Up is Essential

Always start with gentle movements like marching, ankle rotations, knee circles, and shoulder rolls to prepare your joints and muscles.
A good warm-up increases circulation and helps prevent injuries.

Cardio for Heart Health

Activities like jogging in place, step-outs, jumping jacks, and arm swings help get your heart rate up.
Adjust intensity to your comfort level and monitor your breathing.

Strength Training with Weights

Use light dumbbells (1–5 lbs) or household items like water bottles to build muscle.
Exercises included hammer curls, arm curls, and weighted squats—remember to keep proper posture.

Balance & Core Stability

Movements like leg lifts, cross-country skiing, and mermaid reaches engage your core and improve balance.
Focus on controlled movements and engage your abdominal muscles.

Cool-Down & Stretching

End with deep breathing and stretches for your arms, legs, and back to prevent stiffness.
Hydrate well and allow your heart rate to return to normal gradually.

And remember: Always consult with your healthcare provider before beginning a new exercise program.

See you in the next class! Keep moving and stay strong!