Issue #2 - Power Up Your Fitness Journey

Howdy fitness fans! 👋 💪 

Evan here from weeklyworkout.fyi, we hope your first week went well! Every week we promise to bring your 3 or 4 workouts to do during the week targeting different areas of the body! Here’s this weeks workouts!

Day 1: Full-Body Strength Training

Warm-up:

• Perform dynamic stretches, such as arm circles, leg swings, and torso twists, to prepare your body for the workout.

• Jog in place for 30 seconds, take a 10 second break then do 30 more. Repeat this until you’ve jogged for 2 minutes to increase your heart rate and warm up your muscles.

Workout:

1. Squats:

   1. 3 sets of 12 reps. Focus on proper form and engage your core and glutes.

2. Push-ups: 3 sets of 10 reps. Modify the intensity by performing them on your knees or against a wall if needed.

3. Dumbbell Lunges: 3 sets of 10 reps per leg. Hold dumbbells in each hand and alternate lunges.

4. Bent-Over Rows: 3 sets of 12 reps. Use dumbbells or a barbell and maintain a neutral spine.

5. Plank: Hold for 30 seconds to 1 minute. Engage your core and keep your body in a straight line.

6. Russian Twists: 3 sets of 15 reps. Sit on the floor, lean back slightly, and rotate your torso from side to side.

Cooldown:

• Take 5-10 minutes to stretch major muscle groups, focusing on your legs, arms, and back.

Day 2: Cardio Blast

Warm-up:

• Jumping jacks for 2 minutes to warm up your entire body and increase your heart rate. Do 30 seconds on 10 seconds off.

• Perform dynamic stretches like leg swings, arm circles, and hip rotations to loosen up your muscles.

Workout:

1. High-Intensity Interval Training (HIIT): Perform 30 seconds of high-intensity exercise (e.g., burpees, mountain climbers, or squat jumps), followed by 30 seconds of rest. Repeat this circuit for 15-20 minutes.

2. Slam balls: 3 sets of 10 reps. Using a medicine ball squat down, pick the ball up and raise it above your head then slam it into the floor..

3. Stationary Bike Sprints: Alternate between 30 seconds of all-out effort and 30 seconds of moderate cycling for a total of 10 minutes.

4. Mountain Climbers: 3 sets of 15 reps. Maintain a plank position and alternate bringing your knees towards your chest.

Cooldown:

• Walk or slow jog for 5 minutes to gradually lower your heart rate.

• Stretch your leg muscles, focusing on your hamstrings, calves, and quadriceps.

Day 3: Core Strengthening and Balance

Warm-up:

• Perform 5 minutes of light cardio, such as jogging or jumping jacks, to warm up your muscles.

• Engage in dynamic stretches for your core and lower body, such as leg swings, torso rotations, and standing side bends.

Workout:

1. Plank Variations: Hold a plank for 30 seconds, followed by side planks for 30 seconds on each side. Repeat this circuit for 3 sets.

2. Bicycle Crunches: 3 sets of 15 reps per side. Lie on your back, bring your left knee to your right elbow, and alternate sides.

3. Stability Ball Leg Curls: 3 sets of 12 reps. Lie on your back with your feet on a stability ball, lift your hips, and roll the ball towards your glutes using your feet.

4. Side Plank with Hip Dips: 3 sets of 10 reps per side. Start in a side plank position and lower your hips towards the floor and then lift them back up.

5. Single-Leg Balance: Stand on one leg and hold for 30 seconds. Switch legs and repeat for 3 sets.

Cooldown:

• Take 5-10 minutes to stretch your core, hips, and lower back.

Day 4: Cardio and Endurance

Warm-up:

• Perform 5 minutes of light cardio, such as jogging in place or high knees, to elevate your heart rate and warm up your muscles.

• Engage in dynamic stretches that target your major muscle groups, including leg swings, arm circles, and torso rotations.

Workout:

1. Running or Jogging: Go for a 15-30 minute run at a moderate pace. If you're a beginner, start with intervals of running and walking.

2. Jumping Lunges: 3 sets of 10 reps per leg. Jump and switch legs mid-air, landing in a lunge position.

3. High Knees: 3 sets of 30 seconds. Lift your knees as high as possible while running in place.

4. Burpees: 3 sets of 10 reps. Begin in a standing position, drop into a push-up, perform a jump, and repeat.

5. Skipping Rope: Skip for 5 minutes continuously. Increase the intensity by incorporating double unders or alternating footwork.

Cooldown:

• Walk or slow jog for 5 minutes to gradually lower your heart rate.

• Stretch your entire body, focusing on your legs, arms, and shoulders. Include static stretches and hold each stretch for 20-30 seconds.

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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