03/18/2024
๐ผ ๐พ ๐
๐ด ๐ผ ๐ด ๐ฝ ๐ ๐ผ ๐พ ๐ฝ ๐ณ ๐ฐ ๐ ๐ we will be posting a workout for you to use as a guide and inspire you to get your week started off strong!
We're kicking this series off with ๐๐ฉ๐ง๐๐ฃ๐๐ฉ๐ ๐๐ง๐๐๐ฃ๐๐ฃ๐
๐๐๐ซ๐ฆ-๐ฎ๐ฉ
5-10 minutes of light cardio (jogging, cycling, or rowing)
Dynamic stretches (arm circles, leg swings, hip circles)
๐๐๐ข๐ง ๐๐จ๐ซ๐ค๐จ๐ฎ๐ญ:
๐๐ฆ๐ช๐๐ฉ๐จ (Barbell, Dumbbell, Body Weight, its up to you, do whatever your comfortable with!)
3 sets of 8-10 reps
Rest for 60-90 seconds between sets
Keep your back straight, chest up, and knees tracking over your toes.
๐ฟ๐๐๐๐ก๐๐๐ฉ๐จ
3 sets of 6-8 reps
Rest for 60-90 seconds between sets
Maintain a flat back throughout the movement and engage your core.
๐ฝ๐๐ฃ๐๐ ๐๐ง๐๐จ๐จ
3 sets of 8-10 reps
Rest for 60-90 seconds between sets
Keep your shoulder blades retracted and elbows tucked in as you lower the bar.
๐๐ช๐ก๐ก-๐ช๐ฅ๐จ (๐ค๐ง ๐ผ๐จ๐จ๐๐จ๐ฉ๐๐ ๐๐ช๐ก๐ก-๐ช๐ฅ๐จ)
3 sets to failure (or until you reach your target rep range)
Rest for 60-90 seconds between sets
Focus on full range of motion and controlled movement.
๐ฟ๐ช๐ข๐๐๐๐ก๐ก ๐๐ซ๐๐ง๐๐๐๐ ๐๐ง๐๐จ๐จ
3 sets of 8-10 reps
Rest for 60-90 seconds between sets
Keep your core engaged and avoid overarching your lower back.
๐ฝ๐๐ฃ๐ฉ-๐ค๐ซ๐๐ง ๐๐ค๐ฌ๐จ
3 sets of 8-10 reps
Rest for 60-90 seconds between sets
Keep your back flat, hinge at the hips, and pull the weight towards your lower chest.
๐พ๐ค๐ค๐ก ๐ฟ๐ค๐ฌ๐ฃ
5-10 minutes of light cardio (walking or cycling)
Static stretches targeting major muscle groups (hamstrings, quads, chest, back, shoulders)
Notes:
Choose weights that allow you to complete the desired number of reps with good form, but still challenge you.
Focus on controlled movements and proper form throughout the workout to maximize effectiveness and prevent injury.
Increase weights gradually over time as you get stronger and more comfortable with the exercises.
Happy Monday!
