#workout routine at gym

[fitnessmantram]

Gym Workout Routine | Workout Routine at Gym | Best Gym Workout Routine ...

Strengthening your muscles and increasing your endurance through regular exercise can be beneficial. Exercise improves the efficiency of your cardiovascular system by delivering oxygen and nutrients to your tissues. secondly, when your heart and lungs are in better shape, you will have more energy to complete daily tasks.

Read More: The Top 10 Myths about Weight Loss

[therealbeardedgent]

Sweating on Sundays.

[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 .⠀♡ ⠀ !!

[atomic--nymph]

Ig: anabel.lucinda

[amberaesthetic101]

2 year difference

[biophilianutrition]

Wellness & Beauty

[yourdependente]

[kajafia]

[voxhypno]

My new file, Muscle Over Mind, just released early on my Patreon.

It's designed to help you dumb down and bliss out in the gym, so that you can help yourself look even better and become even stupider for anyone who wants to admire what a silly slut you are. Bimbos and himbos and thembos welcome! Everyone deserves a hot body and an empty head.

You could always wait a couple weeks... But why wait when you can have it now?

[whitegoldtower]

I’m feeling proud of myself and my progress, so here: tits n’ guns.

A year ago, I hated my body. Glad the T has helped me love it again. With a bit of work, I’ve turned the jelly on my chest into bedrock. 🖤

For other trans-mascs who want to get shredded, here’s my workout routine for arms and chest days:

DO YOUR STRETCHES

15 minutes high intensity elliptical / treadmill

6 to 8 sets tricep machine extensions, 10-15 reps, each set adding weight (I start at 23kg and work my way up to 45kg)

6 to 8 sets bicep curls, 10-15 reps, each set (or two) adding weight (I start at 9kg and work up to 32kg)

3 sets lateral raises, 10-15 reps, first at 9kg, then 14, then 18kg.

5 sets converging chest press / military press, 10-15 reps, starting at 18kg, working up to 45kg.

6-8 sets pull ups / chin ups, 10-15 reps, from assisted 14kg, working down until I’m pulling my own body weight (roughly 60kg) (This one is the most important exercise for turning jelly tits into muscle tits and building shoulder mass)

10 minute high intensity elliptical again, then 5 minute cooldown.

Once you’re done with that, slap some deep heat on your arms / upper chest, get a protein shake and some creatine down your neck, then have a big dinner and treat yourself. ❤️❤️❤️ (I usually try to aim for 3000 cal per day)

I do this at least twice a week. Also another thing I cannot stress enough because of how good it is, if this routine is too hard for you, get into swimming. If your joints hurt like mine used to, GET INTO SWIMMING. Swimming will help you get fitter and stronger without putting strain on your joints bc water buoyancy n shit.

Crazy that a year ago I was severely underweight and using a walking aid. Things can and do get better, guys. Look after yourselves and eat well.

[theambitiouswoman]

I like doing quick at home workouts especially on days where I have to stay on the computer for most of the day.

These are some of the YouTube channels I’ll follow routines from.

🧘‍♀️🤸‍♀️🏋️‍♀️🏃‍♀️

[therealbeardedgent]

Strength does not come from the physical capacity. It comes from an indomitable will.

[ryocos]

For my routine I wanted to combine lifting and climbing. Since I hate training legs I decided to pair climbing with leg day to help motivate me. My routine ended up looking like this:

Day 1: climbing + legs

Day 2: chest, back, shoulders

Day 3: climbing + legs

Day 4: chest, back, shoulders

Day 5: climbing + legs

Super simple and I'm hoping that my legs will be able to grow with the 3x a week routine.

[atomic--nymph]

IG: taylorblifts

[luvdiosblog]

Healthy Morning habits 2023

• sticking to a morning and night routine. One of my goals for this year is to stay consistent and productive and get as much stuff as I can done daily instead of procrastinating as it doesn’t get me anywhere so having a routine has helped me as well a using a to-do list

• Doing some sort of daily exercise has helped me SO much honestly I’m in love with just moving my body whether that being going out for a walk or doing at home workout I love growwithJo workouts and Shirlyn Kim they have helped me a lot but I would really love to get into pilates and do something new. Exercise has increased my mood and just makes me feel good honestly.

• Sundays are reset days for me where I take a breather and relax where I clean my room get everything ready for the new work and just focus on self care and my skincare to help my mind, body and soul.

• Journalling I didn’t think that journalling would really help me but wow it does. I journal every morning and night if I don’t I feel somehow out of routine I always journal my affirmations for the day, daily intentions, gratitude etc. To help me get ready for the day.

• Schedule I love to schedule my day and try to incorporate studying as I have exams coming really soon I need to try to incorporate time for school each day which is why I’ve made a revision timetable which has helped me as I have a certain time to do one subject then I switch to do a different subject instead of doing the same one.

• Listening to more podcasts lately I’ve been listening to podcasts or watching educational channels instead of watching boring videos or listening to music I would rather like to educate myself some more also some podcasts that I recommend the mindful mentor, theplaygirldiaries, growing with jo (spotify) and lynette adkins.

• Gut I’m trying to have a balanced diet and incorporate healthy greens to my gut as well as trying new foods and to cook more this year.

• Burn out it may be tiring always staying on top of things but it’s OKAY to take a break it can be spending time with friends or family or with yourself trust me take a BREAK.

• Stay consistent with my skincare routine.

Bye girlies have a good day/night/morning love ya! 🎀

[biophilianutrition]

Fitness Goals