Issue #3 - Sculpt and Tone
Targeted Workouts for Arms, Legs, Abs, and Back
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!
Day 1: Arm Sculpting
Start with 5 minutes of light cardio, such as jumping jacks or jogging in place, to increase your heart rate and warm up your muscles.
Perform dynamic stretches for your upper body, including arm circles, shoulder rolls, and tricep stretches.
Bicep Curls: 3 sets of 12 reps. Use dumbbells or resistance bands and focus on controlled movements.
Tricep Dips: 3 sets of 10 reps. Use a chair or bench and lower your body by bending your elbows, then lift back up.
Push-ups: 3 sets of 10 reps. Modify the intensity by performing them on your knees or against a wall if needed.
Overhead Press: 3 sets of 12 reps. Use dumbbells or a barbell and press upward from shoulder level to fully extended arms.
Hammer Curls: 3 sets of 10 reps. Hold dumbbells with a neutral grip and curl your arms up while keeping your palms facing inward.
Tricep Kickbacks: 3 sets of 12 reps. Bend forward, keep your upper arms parallel to the ground, and extend your forearms backward.
Take 5-10 minutes to stretch your arms and shoulders, focusing on tricep and bicep stretches.
Day 2: Leg Toning
Perform 5 minutes of light cardio, such as jogging or high knees, to warm up your muscles and increase your heart rate.
Engage in dynamic stretches for your lower body, including leg swings, walking lunges, and hip circles.
Squats: 3 sets of 12 reps. Focus on proper form and engage your core and glutes.
Lunges: 3 sets of 10 reps per leg. Step forward with one leg, lower your body, and return to the starting position.
Bulgarian Split Squats: 3 sets of 10 reps per leg. Elevate your back foot on a bench or step, and perform a lunge with your front leg.
Glute Bridges: 3 sets of 12 reps. Lie on your back, bend your knees, and lift your hips off the ground, squeezing your glutes at the top.
Calf Raises: 3 sets of 15 reps. Stand with your feet shoulder-width apart, rise up on your toes, and lower back down.
Take 5-10 minutes to stretch your leg muscles, focusing on your quadriceps, hamstrings, and calves.
Day 3: Ab Definition
Start with 5 minutes of light cardio, such as jogging or jumping jacks, to elevate your heart rate and warm up your muscles.
Perform dynamic stretches for your core, including torso twists, standing side bends, and hip rotations.
Plank: Hold for 30 seconds to 1 minute. Engage your core and keep your body in a straight line.
Russian Twists: 3 sets of 15 reps. Sit on the floor, lean back slightly, and rotate your torso from side to side.
Bicycle Crunches: 3 sets of 15 reps per side. Lie on your back, bring your left knee to your right elbow, and alternate sides.
Leg Raises: 3 sets of 12 reps. Lie on your back, lift your legs off the ground, and lower them back down without touching the floor.
Mountain Climbers: 3 sets of 15 reps. Maintain a plank position and alternate bringing your knees towards your chest.
Plank Jacks: 3 sets of 10 reps. Start in a plank position and jump your legs wide and then back together while maintaining stability.
Take 5-10 minutes to stretch your core and lower back muscles.
Day 4: Back Strengthening
Perform 5 minutes of light cardio, such as jogging or jumping jacks, to increase your heart rate and warm up your muscles.
Engage in dynamic stretches for your back and shoulders, including arm circles, shoulder rolls, and torso rotations.
Bent-Over Rows: 3 sets of 12 reps. Use dumbbells or a barbell and maintain a neutral spine.
Lat Pulldowns: 3 sets of 10 reps. Use a cable machine or resistance bands and pull the bar down towards your chest.
Reverse Flyes: 3 sets of 12 reps. Stand or sit with your arms extended forward, and lift them out to the sides, squeezing your shoulder blades together.
Superman: 3 sets of 10 reps. Lie face down on the floor, extend your arms and legs, and lift them off the ground.
Deadlifts: 3 sets of 10 reps. Use dumbbells or a barbell and hinge at your hips while maintaining a flat back.
Take 5-10 minutes to stretch your back and shoulder muscles.
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.