#30 day cardio challenge

[fitnfemme]

Take on the 30-Day Cardio Challenge and Get the Toned Body You’ve Always Wanted

Get your heart and lungs in shape with the 30-Day Cardio Challenge! With a combination of exercises and healthy eating habits, you can achieve your fitness goals and get the toned body you’ve always wanted.

Are you looking for a way to get your heart and lungs in shape? The 30-Day Cardio Challenge is the perfect way to do just that! This challenge is designed to help you improve your cardiovascular endurance in just one month. With a combination of exercises and healthy eating habits, you can achieve your fitness goals and get the toned body you’ve always wanted. The 30-Day Cardio Challenge…

[qrfit]

Day 1 of 5 day workout week:

Happy Hectic Monday! After a brutal Sunday of football, and a chaotic week previously, I’m wanting to start this week off in a positive note! I’m well over the half-way point on two 30-day challenges, so this week will make all the difference. My workout was fun today, not as long as shown, (I had boxer-beagle distraction at the end 🤦🏽‍♀️) but, it more than did the job!

-I’ve really been having fun with these HIIT circuits! Especially, incorporating the step. I put in over an hour of intervals with lower body strength, then upper body, then a cardio interval. Equipment was dumbells, resistance bands, and wrist weights with all cardio intervals being a step blast.

Bonus: I got in an interval of pushups for upper body (30) and an interval of burpees with squat jumps for a cardio round (12). Day 23! 😊

Looking forward to tomorrow’s planned freestyle Kickbox workout! 🥊

[bloomzone]

Summer Fitness Challenge: Your Guide to a Stronger, Healthier body

Show them what you’re made of your endless nights deserve a loud ovation shine bright and prove them wrong cause we can feel our progress

-straykids (song : blind spot)

Hi Sparkles! ⭐ This is the last blog in our first important blog series! I hope the previous six blogs were helpful and informative. Let's dive into a quick and effective summer workout routine to keep you fit and energized during the sunny months

Summer Workout Routine

Summer is the perfect time to revitalize your fitness routine and enjoy the great outdoors. Whether you’re looking to get in shape or maintain your current fitness level, this quick and effective workout plan will help you stay active and energized all summer long Here’s a routine you can follow (6 days in a week) :

by: 𖧷´ bloomzone 𝅄 ׂׅ

Day 1: Full Body Workout

Start your week strong with a full-body workout.

- Warm-up: 5 minutes of light cardio (jogging, jumping jacks)

- Squats: 3 sets of 12 reps

- Push-ups: 3 sets of 10 reps

- Plank: 3 sets of 30 seconds

Day 2: Cardio and Core

Burn calories and strengthen your core.

- Warm-up:5 minutes of dynamic stretches

- HIIT: 20 minutes (alternate 30 seconds of sprinting with 30 seconds of walking)

Day 3: Active Rest

Give your muscles a break while staying active.

- Activity: Light walking, swimming, or yoga for 30 minutes (don't overwork yourself)

Day 4: Lower Body Focus

Focus on building strength in your lower body.

- Warm-up: 5 minutes of light cardio

- Lunges: 3 sets of 12 reps per leg

- Glute Bridges: 3 sets of 15 reps

Day 5: Upper Body Focus

Target your upper body for a balanced physique.

- Warm-up: 5 minutes of light cardio

- Dumbbell Bench Press: 3 sets of 12 reps

- Bicep Curls: 3 sets of 15 reps

Day 6: Cardio and Stretching

End your week with cardio and flexibility work.

- Warm-up: 5 minutes of dynamic stretches

- Steady-State Cardio: 30 minutes (running, cycling, or brisk walking)

- Stretching: 10 minutes of full-body stretches

Day 7: Rest Day

Allow your body to recover:Complete rest or light activity like a leisurely walk and give yourself a self care day !!

Tips for Success

1. Stay Hydrated: Drink plenty of water throughout the day, especially during and after workouts.

2. Eat Well: Focus on a balanced diet rich in fruits, vegetables, lean proteins, and whole grains (or if u are programming to follow a diet click here ! )

3. Be Consistent: Stick to the routine and adjust as needed based on your fitness level.

4. Listen to Your Body: Rest if you feel overly fatigued or experience any pain.

ıllı ⠀ : As you continue on your fitness journey, keep setting new goals and challenging yourself. Adjust the intensity of your workouts as needed and explore different activities to keep your routine enjoyable and engaging. Fitness is a journey, and each step you take brings you closer to ur body goal .⠀♡ ⠀ !!

[nightbunnysong]

🍂50-Day Productivity Challenge🍂

Daily Routine:

1. Exercise:

5 days a week: 30 minutes of exercise (mix of cardio, strength training, and flexibility exercises)

2 rest days: Focus on stretching or light activity like walking

2. Reading:

Read for 30 minutes daily: Aim to complete one book every 10 days

3. Diet and Weight Loss:

Follow a balanced diet: Track your meals and aim to create a calorie deficit

Weigh yourself weekly: Monitor progress towards losing 5 kg

4. Academic Goals:

Prepare for and complete: 3 exams or major academic tasks

Study: Dedicate 1 hour daily to review or work on academic assignments

5. Personal Growth:

Daily Acts of Kindness: Perform at least one kind act towards others each day (e.g., complimenting someone, helping a colleague, or offering support)

Reflect: Spend 10 minutes each evening reflecting on your interactions and how you can improve them

Weekly Checkpoints:

- Week 1: Assess exercise consistency, weight loss progress, and start reading the first book and review your daily acts of kindness

- Week 2: Complete the first book, review diet adherence, and begin studying for exams. Reflect on your interactions and adjust as needed

- Week 3: Evaluate exercise and diet effectiveness, finish the second book, and focus on academic preparation, and continue acts of kindness

- Week 4: Continue with exercise and diet plan, complete the third book, and start preparing for the first exam, and assess improvement in behavior towards others

- Week 5: Check on weight loss progress, finish the fourth book, and review academic progress, and enhance personal interactions

- Week 6: Complete the fifth book, prepare for the remaining exams, and finalize weight loss goal. Reflect on overall personal growth and behavior improvements

Final Check:

- Day 50: Review all accomplishments, including exercise consistency, reading completion, weight loss, and academic performance, and improvements in your interactions with others.

[prettieinpink]

Hi lanny! Could you provide a guide on how to get into working out? 💗💖

GUIDE TO STARTING TO WORK OUT

hi lele 💝☀️ hope this guide helps you w your journey!!

The first step to working out is setting goals related to exercise, not physical appearance. Avoid things like fat loss, muscle gain, smaller waist, bigger glutes and so on. 

While you can make this a separate goal, the reason why I don’t want you to associate it with exercise is that we then allow the way our body looks to dictate whether we believe the exercise we’re doing is good enough. 

Exercise and body aesthetics are two different things. Exercise is a means of nourishing our body, soul and mind, while body aesthetics is how ‘good’ our body looks. 

On that topic, I want you to stop focusing on your physical appearance when starting to exercise and I want you to start implementing a new mindset shift about your body. Instead of seeing your body as something to look at, appreciate it for what it can do. 

For example, your hands create meals, hug your loved ones and help you with essential tasks. Your legs help you to get around, especially to your favourite places. Your stomach helps with digesting all the yummy food you eat. 

Some goal ideas:

Lift 15kg+ 

Be able to do a plank for more than 5 minutes

Learn how to do a push-up

Be able to run on the treadmill for 30 minutes 

Gain more stamina and exercise for longer 

Moving on, set a time each day in which you prioritise exercise. This can be for however long you want and the times can vary daily. 

So, during this period, you are not allowed to do anything else other than exercise. It doesn’t even have to be a specific exercise either, if you’re feeling lazy and laps walking around the house is what feels best, do it. 

However, avoid obsessing over working out and losing yourself to exercise. This kills motivation, in exercise starts to feel like another obligation in the day and not a privilege. 

Now, you have to choose what exercise is right for you. I don’t believe you’re limited to one exercise, if you want you can have more than 1. 

Gym – Perfect for a mix of strength and cardio, however not the best option if you want to exercise for free.

Yoga – Tones muscles while also being a mindful experience. Low low-impact, but recommend doing it after cardio. 

Cycling – Tones the legs and the glutes, but cycling may not be the best idea depending on where you live. 

running/jogging – Strengthens muscles and bones, however, if you don’t have flat areas, may not be the best idea. 

Pilates – Improves flexibility and tone, while still being low impact (still may be challenging).

Weightlifting – Makes you stronger and boosts your metabolism, best done at the gym. 

There are plenty of ways to exercise that I haven’t mentioned here, but these are just ideas so you can research the ones that suit you best.

I recommend talking to a doctor if you haven’t done exercise in a long time, as that can open up the possibility of injury. 

Then, once we have our goals, times and what we’re doing, we need to exercise. Implementing exercise in your life is best done slowly. 

Start with simple, and smaller versions of workouts, even if you think you can do more. Do this for about a week, then try to extend yourself with something harder. If it is too hard, don’t be afraid to go back a step. 

Make it fun, create a motivating exercise playlist or watch your favourite TV show while doing it. 

However, the main thing about exercising is that every day you are not always going to feel like it, but that is when we have to discipline ourselves, talk to the mirror and say; ‘Me exercising is a privilege, I get to nourish my body because I love and respect it so much’. 

This was the best way I disciplined myself into working out. Treating it like a privilege and something that is very benefical, rather than a painstakingly challenging activity.

Or, instead, you can visualise what you would look and feel like if you continue like this for the next 5 years.

[megumi-fm]

day 1/62 of The Tatami Galaxy Challenge🐈

🕖 act 1 🕐

🩰 30 min of cardio dancing 🧹 cleaned up my bed and moved the clutter from my desk 📝 completed all text completion questions (5lb MPrep) 🥘 made myself breakfast 📰 17/25 new words for daily vocab

🕐 act 2 🕕

💻 data cleanup 💻 (re)ran the alignment protocol with self // validation 💻 updated code modules for changes in pipeline 🍉 salad alongside lunch 📬 made changes in the final report 📬 got my final report verified

🕕 act 3 🕚

📬 emailed deliverables to prof 👣 15min jump rope (200 × 3sets) 📚 started (re)reading + annotating Pride and Prejudice 📝 went through intro of arithmetic section + questions 💌 wrote a long corny letter for my best friend for her birthday tomorrow <3 👣 went for a late night walk in the terrace 📰 25/25 daily vocab

🔄 before the loop ends 🔄

💧 8+ glasses 📴 2hours for socmed (including work related convo) + 40min of youtube scouring to kill time 🔋 motivation started off well and started to plummet by lunch, so I tried to keep going by focusing on low energy tasks I could complete fast. I was planning to take a walk but then it rained so I did some jump rope instead and it helped me recover some of that energy 🌷 okay. wow. so i did a lot more than I expected? damn, I'm kinda proud of myself for this one 😌 that being said I am not expecting to do this everyday, I'll burn out in less than a week's time if i try T-T but it was a good start to the challenge 🌙 sleep time 🤝 sleepy time 🤝 right now. goodnight besties!

fin ⌛

[jesswritesthat]

Oikawa Tōru: Abnormality (Part 4)

Fandom: Haikyuu!! — [ Masterlist ]

Summary: A slow-ish burn

• You had your own plans set in motion since graduation, planning only a select few had come to learn. With everything in place, it was time to see Oikawa in Argentina for the final time.

Warnings: Timeskip spoilers

| Part 1 | Part 2 | Part 3 | Part 4 |

>>>>——————————>

"(Y/n)...?" The only person you knew in this area of Argentina was currently in Japan afterall...

"Um (L/n)! My apologies, in Japanaese it's (L/n) first..."

The Spanish speaker instantly corrected themselves, approaching you with mild apologetic hesitance since you were mid-call which prompted you to abruptly end it due to sudden realisation.

"No way, hi— I gotta go, enjoy Miyagi and talk soon." Once ending the call to a concerned Oikawa, the person had your full attention, a warm smile on your face due to the initial recognition.

"Brajkovic-san, you know who I am?" The language barrier was tricky to navigate, but you hadn’t been learning Spanish for nothing.

“Yes, thank Tōru Oikawa for that. So would you like to meet the team since you're here?" The player graciously laughed, nodding in confirmation before gesturing to the VBC training centre behind you both.

"It's best to get acquainted, you might be seeing a lot more of me soon. Thank you."

"Oh yeah? Your Spanish is pretty good, what's going on?" The player raised a sceptical brow, one that led you to manufacturing yet another scheme as you walked into the building.

"Well..."

———

It hadn't been long since you'd felt the sweltering heat of Argentina - the last trip highly productive despite Tōru being absent in Miyagi at the time.

Cheering echoed around you as the final point was scored by perfectly timed spike with a set courtesy of the man previously mentioned.

"Congratulations, Oikawa-chan~"

Praise was expected after games, whether win or lose because the entity of the team was talented in their own right. Not many voices could speed up his heartrate though, and only one could get his skin exceptionally hotter even after a high-cardio match.

"(Y/n)..."

It was disbelief initially, sweeping smile blinding you when he’d jogged toward you eagerly, gaze scanning your entire figure.

"My jersey - how did you...?"

"I had help, from your teammates." You nodded gratefully to Brajkovic and the others who each wore knowing smiles.

"You could've just asked me, I would've got one for you!"

"Then you wouldn't have been surprised! I wanted to do something worthwhile for you since you're always doing that for everyone else." Came your reply, his justification falling flat due to how flustered you’d gotten him with words alone.

"Why— why would you— (Y/n)! You can't say things like that!"

"Okay, think of it as me putting a price on you - about €30 to be exact." You comprisimised with a teasing tone, one he’d missed greatly if he’s honest with himself.

"Eh?!"

"Yeah, I brought Brajkovic-san lunch as a thanks."

"I'll address being worth more than €30 another time but for now: You went on a date with my teammate - before me?!" The petty attitude of Oikawa had kicked in now, hands placed on your shoulders, even it was delivered dramatically there was noteable heartache etched into his eyes.

"In my defence Tōru, you never asked."

"Fine! Go on a date with me!" Pouting, he crossed his arms over his chest as if challenging you.

"Fine!"

"Fine!"

Meanwhile the San Juan team overlooked the scenario, amused but also confused as they muttered to one another.

"...is that the Japanese custom?"

"I don't think so, it's just Tōrus' custom."

"It sucks. (Y/n) and I didn't even go on a date." Brajkovic added assuredly, his team nodding along in awe.

"But it worked."

There was a moment of laughter as he left with his team to get changed, only offering you a small wistful smile as he disappeared.

Soon he’d returned freshly changed as dismissed for the day, you hadn’t waited long but he apologised anyway before reaching the exit of the venue.

"We'll walk, I know places."

"I can drop you off if—"

"It's bright outside so we can walk, thanks though." Your offer was immediately cut short by his decisive assurance but the instance of it left you questioning.

"Why'd you wanna walk, so you could show me the sites?"

To as spend as much time with you as possible before you leave again.

"To increase the chances of you tripping over so I can film it for blackmail." Oikawa taunted proudly, phone waving in his hand as emphasis.

"Not if you trip over first Captain." As you'd spoken, you'd pushed him off the path and Oikawa gave a mocking noise before nudging you back.

———

Casual conversation fuelled your sunset walk, the two of you playfully flirting with one another whilst Oikawa pointed out various things on the route like a tour guide. However, when passing a familiar building you took over and pointed across the street.

"That school has an amazing education programme, I can't wait to start teaching it next month."

"Next month? That's an odd time frame." It had gone right over his head, your sheer nonchalance about the whole thing certainly aided that, and you’d decided your follow up would reveal everything.

"Well yeah, I need time to settle into my apartment and move my furniture in. Although I suppose that's far too organised for you to comprehend huh~"

You noticed the accompanying steps subside paces back, yourself stopping and turning back to a frozen Oikawa who stared at you incredulously.

"You're - you're staying here?” He’d pointed to the pavement with both index fingers (a failed reference to Argentina you’d admit). “You're living here?!"

"I told you before we graduated that I had dreams to follow dumbass, god don't you listen?"

He caught up to you, standing opposite with his usual (non)charming disposition that you’d grown so fond of.

"Most things leaving your lips were insults, of course I didn't listen - and what about Makki?! You two live together right?"

"We agreed to go our separate ways so Hiro moved to Tokyo for work and I came here." Accompaning your wistful smile, a touch of longing there due to parting from your best friend.

"Sorry, I need to process this, uh feelings too -and I feel a lot right now- explain it to me again?" He shook his head, running his fingers through his auburn hair apologetically.

"I got qualifications in Spanish, which means I can teach Art here and hold Japanese language classes for extra money if necessary. Honestly I'm surprised you didn't work out my plans, Great King." You playfully enlightened, admiring the cute scoff he gave you at the nickname, softly continuing with a bit of nonchalance. "And well, one of my dreams happened to be in Argentina so..."

"You came here for me?" There was a a spark of hopefulness, his eyes shooting up to meet yours with a brightness you hadn’t seen since you’d first kissed him all those years ago.

"Ah no, you're a nightmare but the sun here is gorgeous~"

"Whilst we're on the subject, I'd like to reiterate that this nightmare is worth more than 30 Euros!"

Rolling your eyes at the remark, you proceeded walking and continued the conversation topic.

"When you were in Miyagi last time, I thought you would've asked me to come with you. It'd be funny, as my answer would've been yes."

"I thought about it, god I desperately wanted to, it killed me. But I didn't want to put either of us through that again." Oikawa admitted sheepishly, flicking his gaze to the sky wearing a sentimental expression.

"Look at you, getting all mature. Well, occasionally."

"Excuse you!"

"Yes excuse me, I need directions so I can account for how long it’ll take me to get back."

"I'll walk you to..." Your hotel? Your apartment? The whole thing was still incomprehensible to him, dreams don't normally come true so effortlessly. Though he supposes you'd had your turbulences along the way.

"My new home? Of course, I'll show you around, it's quite cute actually." You grinned brightly, pulling the route up on your mobile whilst Tōru only raised an expectant brow.

"I'll have to show you mine, it's what cute actually looks like."

"Yeah, you're looking at it~" Came your smug grin, confident but playful finger guns sent to the Setter who only rolled his eyes. Yet when you'd looked away laughing, he couldn't help the loving smile gracing his lips nor the look of pure adoration crossing his eyes.

It was more than simply 'cute' he was looking at...

It was enough to subdue a snarky remark form his lips, the lack thereof surprising you greatly, but you'd let it be. This time whilst you navigated the direction, Oikawa idly typed away in his device too - more accurately hitting up the group chat.

[ Tōru: GUESS WHAT!!!! 💕🫶✨🎉🔥 ]

[ Hajime: What? ]

[ Takahiro: always so dramatic 💕🫶✨🎉🔥 ]

[ Mattsun: ^^^ ]

[ Tōru: I'll complain about you being rude later because I'm too happy - (Y/n) is staying in Argentinaaaa!!! With me!!!!! ]

[ Takahiro: yeah and what 💀 ]

[ Tōru: Obviously you knew, this ain't for you 😤🙄 ]

[ Mattsun: We all knew tho... lol you didn't??? ]

[ Tōru: Um? Excuse me? ]

[ Hajime: (Y/n) told us a month ago, they had a leaving party and everything. ]

[ Tōru: Oh? And my BEST FRIEND; my PARTNER; my favourite ACE didn't tell me? Iwa-channnnnn 😭🥺🥺 ]

[ Hajime: I heard that in your annoying whiny tone and it still grates me. Thought you knew, but get over it and go see the love of your life dumbass. ]

[ Tōru: EWWWWW!!! Disgusting 🤢🤮 Hate the very air they breathe, couldn't even look at (Y/n) for 5 seconds thx 💀 ]

[ Mattsun: (Y/n) feels the same about u 🤡 ]

[ Takahiro: true. as the best roomate and human (Y/n) knows - i vouch for what Mattsun says ]

"Everything okay?" Your teasing and knowing tone cut through his thoughts, the brunette looking to you quizzically.

"Oh yeah, just a bit distracted."

"Me too, but Mattsun is right by the way." You knew, how could you have possibly my known?

"What?!"

"I feel the same about you." Was your innocent response, two digits moving to your lips accompanied by a false gag noise, and a smug smirk on your face. Oikawa silently cursing Makki as his name lit up your notifications, the Captain whining his complaints until you’d reached your home.

———

Once arriving at your newly dubbed residence, you excitedly let him inside and skipped over a few lingering boxes filled with unpacked belongings. The necessities and personal touches were evident though, but Oikawa didn't even think before he thoughtlessly spoke.

"Y'know you could've just moved in with me..."

"What?"

"I mean we know each other and stuff, just nevermind. Your place is pretty okay looking, not as good as mine but I'll let it slide." He’d said it like it didn’t mean anything, like it was a normal thing for two friends to do. Except, you hadn’t been ‘just friends’ for a very long time.

"I'll let you slide down the toilet in a minute Shittykawa."

"So rude! That's not how you treat a celebrity houseguest (Y/n)-chan~"

You froze at the familiarity, staring at him hopelessly, like a deer in headlights. It's been a while since he'd called you that... adding that damned '-chan' to the end of your name like a stupid insult. Endearment.

"No comeback? That's not— what's wrong?"

"You added '-chan' to my name." A breath. "It's... nice to hear."

"I never thought I..." Regaining composure, Oikawa was quick to recover. "Aw do you miss it? I knew you secretly loveds it my darling little (Y/n)-chan~"

"Hell no, you ruined it. I take it back, it was a moment of weakness. Missing you must've gotten to me." Dismissively waving your hand, but he’d caught it effortless when closing in on you.

"For what it's worth, I missed you too. I'm glad, that I get to spend my life with you again."

"Yeah, me too Tōru."

It was a heavy and understanding atmosphere, an intimate but comforting air that lingered around the two of you and making it difficult to breathe in the silence of years of built up things left unsaid. Even if only centimetres apart, touching him felt like shattering the fragile wall of glass you'd always kept between you.

"So uh... what do I taste like?"

It was Tōru who'd spoken, your fingertips immediately withdrawing when he'd looked up from the floor.

"What?"

"Before I left the first time, you— you said you wanted to know, I just never found the right moment to ask." The was a hint of awkwardness lacing his tone, as shaky as it was. He was nervous now, a side you'd rarely ever seen as if he was mistaken. He wasn't, but that only fuelled your flustering.

"O-oh, I did didn't I? Can I… check again?"

There was a brief indication, him immediately understanding what you’d wanted and gave a small curt nod instantly, tilting to give you easier access. Then your lips brushed his, warm and careful like you were testing the waters, before an encapsulating warm captured you. The kiss was as heart racing as the last, but more tentative, and full of possibility. Even when you pulled away.

"It was different than the first Tōru, now you taste like watered down strawberries..."

"And?" Oikawa lowly poised, indicative in every sense of the word.

You kissed him again.

"Velvety vanilla cream..."

And again.

"Mm." His pretty whines were sweet, you'd noted.

Again.

"Your lips are, well fine I guess, I'd say €25. So, what do I taste like Tōru?" A wicked smirk danced on your lips, now deeper in colour, but ever the charmer Oikawa was immediate on his response.

"My lovely, beautiful, (Y/n)-chan - poison, specifically made with venom because of your mean tongue. Plus I'm priceless~"

"Hey! Is that some kinda witch reference? I thought we moved past that!" You argued back, the two of falling into playful taunting once more, like you’d never been apart.

"Never~ You taste like me then, since you couldn't get enough!"

"Oikawa!"

—

Maybe you'd both grown individually, but some things never changed - like the unique relationship you shared...

Although as the Setter skilfully dodged your strategic attempts at getting him back as you both raced around your home, he couldn't help but realise your signature taste hadn't changed either.

You weren't poison or anything of the sort, you never had been (only, Tōru could never pass up an opportunity to irritate you).

You didn't taste like him either (as much as he'd like you to), your lips had a unique flavour all of their own, an all encompassing heat that haunted him from the moment he'd kissed them years ago.

How could he say that though?

Just how was he supposed to illiterate, that you had always tasted like 'home'?

<——————————<<<<

| Part 1 | Part 2 | Part 3 | Part 4 |

[ Masterlist ]

[theegreenmuse]

݁˖ ❀ ⋆｡˚ 𝐓𝐡𝐞𝐞𝐆𝐫𝐞𝐞𝐧𝐌𝐮𝐬𝐞'𝐬 𝐔𝐥𝐭𝐢𝐦𝐚𝐭𝐞 𝐖𝐨𝐫𝐤𝐨𝐮𝐭 𝐑𝐨𝐮𝐭𝐢𝐧𝐞 𝐟𝐨𝐫 𝐚𝐧 𝐇𝐨𝐮𝐫𝐠𝐥𝐚𝐬𝐬 𝐅𝐢𝐠𝐮𝐫𝐞 ݁˖ ❀ ⋆｡˚

Hello, beautiful souls! 🌿

I’m excited to share TheeGreenMuse's workout routine designed to help you achieve an hourglass figure while focusing on losing belly fat, sculpting a small waist, and enhancing those glutes. This routine is a blend of Pilates, gym workouts, and targeted exercises that will help you feel strong, confident, and radiant.

——————————————-

🗓 Weekly Workout Schedule

☞ Day one:

Pilates + 10K Steps a day

I’m doing Madeleine Abeid’s 2 week Pilates Plan

☞ Day two:

Glute workout

Hip thrust 3x8 | Bulgarian Split Squats 3x8 | Sumo squats 3x8 | RDLS 3x8 | Step Ups 3x8

Progressive overload & don’t skip your dynamic and static stretches ❤️‍🩹

Cardio : 12-3-30 on the treadmill

☞ Day three:

Active recovery (rest day)

10K Steps

I want to start learning Kpop choreographies like I used to do before since I’ve been a Kpop fan since 2015☺️

☞ Day four:

Pilates + 10K Steps a day

I’m doing Madeleine Abeid’s 2 week Pilates Plan

☞ Day five

Glute workout

Hip thrust 3x8 | Bulgarian Split Squats 3x8 | Sumo squats 3x8 | RDLS 3x8 | Step Ups 3x8

Cardio: 12-3-30 on the treadmill

Progressive overload & don’t skip your dynamic and static stretches ❤️‍🩹

☞ Day six:

Pilates + 10K steps

☞ Day seven:

Active Recovery

Practicing on my Skateboard (I had the board for more than 1 year and I’m always scared to start my skateboarding journey 🤣)

———————————

🍽 Nutrition Tips

To support my workout routine and achieve my body goal, a balanced diet is essential. Here’s what I will focus on and so do you:

☞ High-Protein Meals Examples:

Breakfast: High-protein smoothie with spinach, banana, chia seeds, and almond milk

Lunch: Grilled chicken salad with mixed greens and quinoa

Dinner: Baked salmon with steamed vegetables and sweet potato

☞ Healthy Snacks:

Greek yogurt with berries

Sliced apple with almond butter

☞ Hydration:

2L of water daily

I drink Green Tea in the morning, Peppermint tea after my meals and Camomile Tea before sleeping. The only drinks I’ll include in my fitness journey are zero sugar drinks, herbal teas, coconut water and kombucha.

—————————-

💡 Additional Tips

- Consistency is Key

- Track Your Progress

- Rest and Recovery

- Stay Motivated:

I’m currently starting to limit my time on social media to achieve those goals so that I can hold myself accountable. I prefer more achieving my goals by moving in silence. If you want to get motivated and you want me to share my progress to you personally, you can add me on Instagram!🫶🏾 I’d love to share my progress, answer to your questions, and connect with you guys!

Remember, the journey to becoming the best version of yourself is a marathon, not a sprint. Embrace every step, celebrate your victories, and learn from your challenges.

[an1tak]

new schedule! extremely detailed + visual schedules

as I said, an explanation of my new schedules and visual schedules my way, a little bit of my life! hope you like it or give you some ideas to do, god bless you and have a nice day!

fixed daily schedules

Sleep: 10:00pm to 5:45am ( 7.5 hrs of sleep, 5 sleep cycles.

Exercise: 60 minutes of exercise per day ( either high or low impact.

study: 3 to 4 hours ( depending on the number of subjects.

Hobbies: 3 hours ( life is beautiful doing things you love.

other daily activities: 3 hours.

Set daily routines:

morning routine

Wake up.

Drink a glass of water.

Put my playlist.

Brush my teeth.

Make the bed.

Wash my face.

Yoga / pilates.

Pray.

Have breakfast + drink coffee + read something (article, book, etc).

Take a bath.

Get dressed.

night routine

Review my obligations for the next day.

Drink water.

Brush my teeth.

Put on pajamas.

Read / watch something + yoga / pilates.

Draw / journal.

Play my nightly playlist.

Pray + read the bible.

Sleep.

study routine

Play my study playlist.

Drink water or coffee.

Make a list of what I am going to study.

Put on the pomodoro.

Take breaks when I need them.

Concentrate on finishing the topics not so much on time.

Workout soft routine (Yoga + Pilates)

Pilates:

10MIN full body cardio pilates workout // low-impact full body fat burn & tone | LIDIAVMERA

20MIN full body hourglass pilates // tone & slim | LIDIAVMERA

10MIN full body hourglass pilates | 7 DAY SUMMER CHALLENGE - day 6 | LIDIAVMERA

20MIN abs & booty hourglass pilates | 7 DAY SUMMER CHALLENGE - day 5 | LIDIAVMERA

15MIN full body HIT pilates for weight loss | 7 DAY SUMEMR CHALLENGE - day 4 | LIDIAVMERA

15MIN everyday hourglass pilates workout // intermediate level | LIDIAVMERA

10MIN full body gentle pilates workout // strengthen & lengthen // period pilates flow | LIDIAVMERA

20MIN full body pilates workout / DAY 4/7-DAY PILATES CHALLENGE / no equipment | LIDIAVMERA

Yoga:

20 Min Power Yoga Flow | Full Body Vinyasa Yoga for All Levels

20-Minute Intermediate Power Yoga

20 Min Daily Yoga Flow | Every Day Full Body Yoga For All Levels

20 Min Morning Yoga Flow | Every Day Full Body Yoga For All Levels

30 Min Energising Morning Yoga Flow | Full Body for Yoga All Levels

Yoga To Reduce Stress | 30 Min Slow Flow - Relaxing Stretches + Savasana

20 Minute Evening Yoga + Savasana | Deep Stretch & Relax

20 MIN POWER YOGA FLOW To Feel Energised | Full Body Yoga Workout For Strength + Length

30 Minute Sweaty Power Flow

and a beautiful playlist:

xoxo ana

[luckyangelsworld]

🎀30 Day Glow Up Challenge🎀

May 3 - Day 3

♡ Mindset ~ transforming mind, confidence and self-esteem

- I was feeling lazy but I started working out at past 4pm to 6pm; reminding myself that I can still save the day and I need to to show up for myself on days when I don’t feel like it

- I walked in the park and it gave me endorphins and serotonin

♡ Health ~ wellness

- I did a full body workout— core, cardio, legs and weight, I know it sounds a lot but this is rare and I’m feeling very motivated today :)

- I ate oatmeal and matcha for breakfast, and cooked for lunch and dinner

- The 3 day detox of less sugar worked bc I’m feeling snatched again

♡ Self-care ~ pampering yourself

- skin care

- I straightened my hair

- I wore lounge wear instead of just sweats

♡ Experience ~ building hobbies and becoming social

- I strolled the park with my sister and our dog and we bought snacks there, we talked to other people with dogs

- we watched “the idea of you” a film based on a Harry Styles fanfic it was funny

Activities I want to do more:

- going out with friends, strolling the park, putting in an effort with how I look before going to the gym

[museenkuss]

loving and moving my body this week (11.03.-17.03.24)

Monday. Energising Total Body Pilates [14 mins] // Exhale to Split Day 1 [31 mins]

Tuesday. Full body toning Pilates [15 mins] // Exhale to Splits Day 2 [30 mins]

Wednesday. Apartment Friendly Ballet Cardio Workout [12 mins] // Exhale to Splits Day 3 [28 mins]

Thursday. Pilates to lengthen and sculpt [20 mins] // Exhale to Splits Day 4 [26 mins]

Friday. Full Body Pilates - thighs, arms, obliques [15 mins] // Exhale to Splits Day 5 [23 mins]

Saturday. Bellydance [15 mins, ad break] // Exhale to Splits Day 6 [23 mins]

Sunday. feel good pilates [20 mins] // Exhale to Splits Day 7 [23 min]

___

* After a few weeks of quiet on-and-off morning workouts, I'm finally getting back into the flow of working out regularly. This week, the plan is to do something in the morning (20 mins tops!) and then finish off the day with the first week of the Exhale to Splits challenge by Bright&Salted. I'm really excited, I've been wanting to do this for ages!! :) And with how stressed I've been lately, this seems like the perfect challenge!

In case the suggestion doesn't feel right for that day, here are some alternatives (12 minutes or less, can also be used as add-ons). No shame in taking it slow! Let's move according to our needs! :) nightime flexibility stretches // bedtime yoga stretch to release stress & tension // 8 min beginner's ballet flexibility. // 10 min | Beginner Belly Dance Workout | Slow & Smooth Tutorial // 15 min Gentle Pilates Workout For Beginners

[trashrabbit7860]

i rlly like the YouTube trend that happened of 1,000 crunches a day but i found it hard to complete

i found this instead and realised that if you do 30 of each exercise even with only 1 set of each it adds up to a total of 1080 so the results ppl got from the 1,000 crunch challenge should also be the same or even better for this because it targets all parts of your core.

30 reps for each exercise

30x36

30secs-1min break between each exercise

its tough but the different exercises makes it easier and it should be fine as long as u take breaks. im going to try and do this 3-4 times a week alongside some cardio

at least 3 days a week of the whole chart and half the chart on other days

ill get a chart of my cardio and lower body workouts and post them this week

[qrfit]

Day 1 of 5 day workout week:

It’s Monday! Better yet, it’s game day people! I’m finally back to another 9er game! 🙌🏽 Hoping everyone stays healthy and we get the W. But, before any of that, I had to put in some work! 💪🏽

-I went through almost 40 minutes of total body strength training with dumbbells (8-15 lbs) and a resistance band (heavy) and doing mostly compound moves and a few static exercises.

-Then, I went straight into cardio kickboxing! I went with my favorite 14 ounce gloves. Again, I chose a routine that had a burpee section (two birds with one workout 😉). These burpees came with a jump and “heel click” at the end! So, super hard. Even with boxing gloves on. But, I did all 16!

Bonus: I finished with 25 pushups! With my burpees already in the bag, I completed another day of my 30 day challenge. Even coming off vaccine arm! It felt good to keep them going. ☺️

[cheeseburgersinparadise]

happy Saturday!!!

couple of things:

1. I finished my spin challenge!!! 20 classes in 30 days. my legs are definitely way more muscular and my cardio is greatly improved. lower back pain also seems to be overall improved which is amazing. good shit. sometimes movement is good!

2. I’m making that chocolate pie again for Easter with my family. And in addition to it, I’m making a vegan chocolate orange olive oil cake with a chocolate glaze and candied orange peel. will take photos ;)

I think that’s it. I’m writing news letters now I guess.

[suzieb-fit]

After an overly indulgent day yesterday, I'm on it this morning.

I stayed in bed late. That's actually a GOOD thing for me, with my usual problems with too little sleep and waking up far too early.

So out fora drizzly half hour walk. The weather doesn't hold me back. I'll still do this in the middle of winter.

I made a slightly different breakfast.

Absolutely divine with my collagen/inulin/creatine coffee!

I'm training heavy these days, so my level of protein isn't necessary for everyone. But I've recently switched my macro targets. I used to follow Mindy Pelz's "ketobiotic" principle, which was perfect at the time.

60% fat, 50g maximum NET carbs, thecrest as protein.

But now I need more protein, more carbs and less fat.

My new ratio (without getting too obsessive) is 40% protein, 30% carbs and fat.

Only a short "digestive rest" today, even though breakfast was later than usual. I ate way too late last night, and I ate way too much!

All the same kind of food, just much more of it, lol. And that's not cool. Too much healthy food is unhealthy!

Excess of any kind is not healthy.

But it happens every now and then, not very often, so I need to accept its just one of those rare curveballs from a history of disordered, binge related eating habits.

When breakfast was settled, I got on with my next Nike Training programme session.

Challenging as always, felt great as always!

Lunch after that was bacon with fake cheese, grapes and salad. Delicious.

I based my fitness mostly on cardio today.

Second workout, before my afternoon snack was upper body resistance band work.

I combined strength with cardio. Someone on FB requested one.

But I totally messed up, and deleted it before uploading it 😂😂.

Never mind, I'll try again over the next few days. Still a great workout for me, though!

Dinner later will be chicken, veggies and avocado.

Pretty good day with my boxes ticked.