Issue #1 - Arms, legs, back and core… you know it’ll be a nice kinda sore!

Howdy fitness fans! 👋 💪 

Evan here from weeklyworkout.fyi, firstly thanks for signing up to our newsletter! Every week we promise to bring your 4 or 5 workouts to do during the week targeting different areas of the body! Here’s this weeks workouts!

Arms Workout:

1. Bicep Curls:

   • Reps: 10-12

   • Sets: 3

   • Description: Stand with a dumbbell in each hand, palms facing forward. Keep your elbows close to your torso and curl the weights up towards your shoulders. Slowly lower them back down to the starting position.

2. Tricep Dips:

   • Reps: 10-12

   • Sets: 3

   • Description: Sit on the edge of a sturdy chair or bench, placing your hands beside your hips. Slide your buttocks off the seat and support your body weight with your hands. Lower your body by bending your elbows, then push yourself back up to the starting position.

3. Hammer Curls:

   • Reps: 10-12

   • Sets: 3

   • Description: Stand with a dumbbell in each hand, palms facing your body. Keeping your upper arms stationary, curl the weights up towards your shoulders. Slowly lower them back down.

4. Tricep Pushdowns:

   • Reps: 10-12

   • Sets: 3

   • Description: Attach a rope or straight bar to a high pulley of a cable machine. Stand facing the machine with your feet shoulder-width apart. Grab the attachment with an overhand grip. Keep your elbows close to your body and push the attachment downward until your arms are fully extended. Return to the starting position.

5. Concentration Curls:

   • Reps: 10-12

   • Sets: 3

   • Description: Sit on a bench or chair with a dumbbell in one hand, resting your elbow on the inside of your thigh. With your palm facing up, curl the weight toward your shoulder. Slowly lower it back down. Switch arms and repeat.

Legs Workout:

1. Squats:

   • Reps: 12-15

   • Sets: 4

   • Description: Stand with your feet shoulder-width apart. Lower your body by bending your knees and pushing your hips back. Keep your chest up and your back straight. Squat down until your thighs are parallel to the ground, then push through your heels to return to the starting position.

2. Lunges:

   • Reps: 10-12 (each leg)

   • Sets: 3

   • Description: Stand with your feet hip-width apart. Take a step forward with your right foot and lower your body until your right thigh is parallel to the ground and your left knee is hovering just above the floor. Push back up to the starting position and repeat with the other leg.

3. Leg Press:

   • Reps: 12-15

   • Sets: 4

   • Description: Sit on a leg press machine with your feet shoulder-width apart on the footplate. Push the footplate away from your body until your legs are extended, then slowly bend your knees and lower the footplate back down.

4. Romanian Deadlifts:

   • Reps: 10-12

   • Sets: 3

   • Description: Hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart. Stand with your feet hip-width apart and a slight bend in your knees. Hinge forward from your hips, keeping your back straight and the barbell close to your body. Lower the barbell as far as your flexibility allows, then return to the starting position by squeezing your glutes and standing tall.

5. Calf Raises:

   • Reps: 15-20

   • Sets: 3

   • Description: Stand on the edge of a step or platform with the balls of your feet on the surface and your heels hanging off. Lower your heels as far as you comfortably can, then push up onto your tiptoes as high as possible. Lower and repeat.

Core Workout:

1. Plank:

   • Reps: Hold for 30-60 seconds

   • Sets: 3

   • Description: Start in a push-up position, then lower yourself onto your forearms. Keep your body in a straight line from head to heels, engage your core, and hold the position for the recommended time.

2. Bicycle Crunches:

   • Reps: 15-20 (each side)

   • Sets: 3

   • Description: Lie flat on your back with your hands behind your head. Lift your shoulders off the ground and bring your right elbow towards your left knee while extending your right leg. Repeat on the other side, simulating a pedaling motion.

3. Russian Twists:

   • Reps: 12-15 (each side)

   • Sets: 3

   • Description: Sit on the floor with your knees bent and feet flat on the ground. Lean back slightly, engage your core, and lift your feet off the ground. Twist your torso to the right and touch the floor with your hands, then twist to the left and touch the floor on the other side.

4. Plank Jacks:

   • Reps: 10-12

   • Sets: 3

   • Description: Start in a plank position with your hands directly under your shoulders. Jump both feet wide apart, then quickly jump them back together. Keep your core tight and maintain a straight line with your body throughout the exercise.

5. Reverse Crunches:

   • Reps: 12-15

   • Sets: 3

   • Description: Lie flat on your back with your hands by your sides or under your glutes for support. Lift your legs off the ground and bring your knees towards your chest by contracting your lower abs. Slowly lower your legs back to the starting position.

Disclaimer: Remember to adjust the weights and repetitions based on your fitness level and gradually increase intensity as you progress. It's also crucial to maintain proper form and listen to your body during workouts. Before starting any new exercise program, it's important to consult with a healthcare professional or a certified fitness trainer to ensure the exercises are suitable for you.

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