#weekly workout

[sirjocktrainer]

Welcome to the new year.

This year I'm going back to something I did a few years back called the weekly workout. Each week during 2013 I highlight an exercise or active for jocks to do.

For 2025 I'm going to do something a little different since you can just look at the tag and see the exercise from last time. https://www.tumblr.com/sirjocktrainer/tagged/weekly%20workout

What I am going to focus on is what makes someone a good jock, or good pup, boy, marine, etc.

These are my preference and interest, other people will have other views.

This week we start with the basics. Starting with Rocky and now a few other jocks I'm using following mantra for good jocks.

A good jock workouts hard.

A good jock eats right.

A good jock obeys coach.

Three simple phrases but they change a man from just being a random guy to being an owned jock.

A good jock workouts hard-straight forward enough it means a good work always gives his best effort. He pushed himself and does what he can to workout be that 15 minutes of bodyweight exercise or full hour and a half gym workout.

A good jock eats right.-this one is hard for a lot of jocks. If you plan to make this real and not just a jerk off fantasy a jock needs to take care of what he eats, protein to build muscles, vegetables for vitamins, carbs for energy.

and last A good jock obeys coach- This one is different for everyone, we'll go into more detail over the year what this means for me but the basic level mean you flex and report each workout. A good jock, show off those muscles and let your owner know you worked out and how it felt, how pumped your muscles are. If we can't be there in person we still want to know.

They're straight forward but much harder to do because they aren't on off, they're every day, every week, for a lifetime.

Are you jock enough for it?

PS: Next week we're talking goals, so start thinking about one.

[wtfjd95]

No weekly workout today, mother nature has decided to visit and my joints already hate me as is, so this week I'm taking a break.

[minnaci]

the most awful thing about working out consistently is that it actually Does improve ur mental health. what the fuck is this.

[sputnikodin]

it's really nice to be at the point where even if i feel baselessly shitty at the start of a day i can pretty reliably improve my mood by doing a lot of little things that make a difference when added together

[museenkuss]

loving and moving my body this week (08.04.-14.04.24)

Monday. full body, opening morning Yoga Flow for all levels [18 mins]

Tuesday. powerful and energising pilates flow [23 mins]

Wednesday. full body ballet cardio [15 mins]

Thursday. Bellydance belly-focused dance/workout [22 mins]

Friday. Full body pilates [27 mins]

Saturday. Alexa Chung tries Ballet Beautiful [25 mins, some talking]

Sunday. classical pilates workout (using Joseph Pilates' original moves) [21 mins]

Exhale to splits: Day 21 [16 min] // Day 22 [20 min] // Day 23 [20 min] // Day 24 [16 min] // Day 25 [19 min]

___

I'm so excited for this week's selection! It's such a fun mix of pilates, dance and even some yoga - which has intimidated me for years, but the Exhale to Splits series really encouraged me to try it. We're taking baby steps out of our comfort zone!!

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

[toshio]

Okay so I know you said you dont go to the gym and only do pushups but specifically how many and how often? Are you doing multiple sets or just one set to failure? Drop the push up routine for us flatchested twinks who are aspiring to level up to twunks

uhhh try doing it until failure i guess, or close. i don’t have a specific number really. try it out and find out your limits. if it’s difficult, remember we all start somewhere. nothing in life that is desirable comes easy :3

do it everyday, watch videos on youtube about what a pushup does to your chest - don’t do half assed ones. look at how the professionals do them, they usually will do them niiice and slow to tear the muscle fibers hard

also diet is important, i don’t really follow a strict diet but i try to eat protein. eat like your entire body weight in protein to be safe, or anything close. chicken rice, protein shakes, protein bar, etc. get creative. also please add like sautéed veggies to your meat/rice dishes if you cook. (because it’s healthy and it gets really fucking boring just doing chicken rice ohmygod)

like obviously if you’re starting to workout and just eating like mcdonald’s and fried chicken and expecting to look jacked that’s just wild to me. always remember diet is probably like 50% of the equation LOL

[thest4tekid]

Okay let's try this again, third time's a charm.

Weekly Goals:

12 minute workout daily: Monday is legs, Wednesday is arms, Friday is core. Tuesday, Thursday, and Saturday are cardio. Sunday is yoga.

Stretch after working out.

Drink at least one bottle (32oz) of water.

Shower and brush teeth.

Read before sleep.

Haven't kept my goals these past few weeks, so I'm gonna keep 12 minute workouts and 32oz of water as my goals until I hit them for a whole week. "Health goals" are the ones on my Samsung Watch: steps, active calories, and active minutes. I'm gonna try to hit all of those this week too. As usual, I'll try to keep yall updated though it's easier to do that when I accomplish something than when I fuckup and fail. So yeah. See yall later ✌🏻

[aleazapizza]

Workout Routine

Day 1: glutes & legs

Day 2: upper body & core

Day 3: active recovery (stretch, walk, yoga etc)

Day 4: glutes & legs

Day 5: cardio/HIIT

Day 6: full body circuit

Day 7: REST

——————————————————————————

Day 1: Glutes & Legs

• Hip Thrusts (3x15) – Add your laundry basket for resistance.

• Step-Ups (3x10 per leg) – Use a chair, basket in hand.

• Bulgarian Split Squats (3x8 per leg) – Stay balanced with a chair.

• Donkey Kicks (3x12 per leg) – Controlled and focused.

• Wall Sits (3x :30-:45) – Hold your basket for extra burn.

Day 2: Upper Body & Core

• Elevated Push-Ups (3x8) – On a sturdy surface.

• Walk-Out Push-Ups (3x6) – Core tight, controlled movement.

• Basket Rows (3x12) – Hinge forward, pull the basket to your chest.

• Plank Shoulder Taps (3x20 taps) – Avoid rocking your hips.

• Russian Twists (3x30) – Basket in hand, twist side to side.

Day 3: Active Recovery

• Stretch for 10–15 minutes (focus on tight areas).

• Go for a 20–30 minute walk or try yoga to unwind.

Day 4: Glutes & Legs

• Repeat Day 1, adding intensity or reps if possible.

Day 5: Cardio/HIIT

(30 sec work, 15 sec rest, repeat for 3–4 rounds)

• Step-Ups – Get your heart rate up.

• High Knees – Fast, controlled movement.

• Mountain Climbers – Core strong, steady pace.

• Jumping Jacks – Simple but effective.

• Basket Squat to Overhead Press (3x15) – Burn those calories!

Day 6: Full Body Circuit

(Repeat 3 rounds)

• Basket Squats (3x12) – Hold your basket at chest level.

• Elevated Push-Ups (3x8) – Modify if needed.

• Glute Bridges (3x15) – Basket on hips for resistance.

• Plank Shoulder Taps (3x20 taps) – Control each tap.

• Step-Ups (3x10 per leg) – Add intensity by holding the basket.

• Wall Sits (3x :30-:45) – Push through the burn.

Day 7: Rest

• Take a full day to recover. Hydrate, stretch lightly, and relax!

Reminder to Myself

If you’re not in the mood to work out, find a fun and active alternative. You’ll never regret moving your body, but skipping it often leaves you wishing you hadn’t. Try a YouTube workout that feels enjoyable and keeps you moving. Remember, it’s not about punishment, it’s about becoming stronger, healthier, and happier. Keep showing up for yourself!!!

[freeonlineworkouts]

Weightlifting: What is a Good Weekly Weightlifting Routine?

[sirjocktrainer]

Weekly Workout

Last week I highlighted the mantra

A good jock workouts hard.

A good jock eats right.

A good jock obeys coach.

This week we'll focus on how a good Jock can address all three:

Goals.

A good Jock needs to set goals, targets. Now there are a lot of goals to pick from and we'll view a few below but first all goals need at least three things.

They need to be focused on a single topic.

They need to have a complete by condition.

They need to be measurable.

I want to look hot is not a track able goal, it's an general idea.

I want to a muscle to weight 190 pounds by summer, is a goal.

It needs to be something you can state without question you did or you didn't do. It needs to be narrowed down enough that you can't do one part well but still failed your goal because it had so many steps.

You also aren't limited to a single goal, have as many as you need,

Some examples of good goals.

I want to lift 110-kilos when doing clean by the end of next month.

I want to lose 20 pounds by summer.

I want to stick to my meal plan 6 out of 7 days a week over the next month.

Those are all things that can help you be a good Jock and you will be able to say you did them or not very easily.

Now for a bit of a competition for all the good Jocks out there.

Send me an message or ask with your goal and I'll post it here. Then each week we'll track and update it.

If you want to use your tumblr name tell me when you report your goal, if you want to be anonymous tell me a different name to refence you by.

As for me here are my current goals for the next few months.

-I want to do 100cal on an assault bike in less than 5 minutes before my summer trip. (I did this before in 2018). Currently 8 minutes.

-Do my full set of stretches at least 5 times a week for the next 6 weeks. Currently only 2-3 times a week

-Write/edit an average of 2000 words a week on non-work related topics between now and spring break. Currently it's been as low as 0 many weeks over the fall.

What goals will you challenge yourself with Jocks?

[wtfjd95]

Weekly workout plan. (More for me to remember than anything tbh but you guys can read it too)

Workout days: Tuesday/Thursday /Sunday usually for an hour (at least until I'm more comfortable)

Workout Equipment: Nintendo Wii (Outdated but still works for me)

Probably use a wheel of decisions if I can't decide what type of exercise I want that day.

[fatgirlgetsfitatlast]

I meant to do this every week, but I think I missed a couple. Anyway, plantar wart was treated with freezing AND acid last time and it really HURT and didn't feel better for a few days, but this week it was better and I was able to get back to walking.

Walking consistently really does seem to be the key (at least for now) for me to lose weight (in addition to PlyoJam and weight training). The scale moves fairly consistently, if slowly, downward if I walk daily, at least 2 miles. The last couple of days, I've done 3 miles (well, 3.1 or a bit more, so a 5k), and it's taken me about an hour. The hour includes stopping to take pictures because I'm walking on the beach at sunset, and it's impossible not to do that. Here are some pictures from my recent walks...

I may start posting my walk/Workout stats as I do them. I'm feeling more motivated with the scale progress, even though I know I shouldn't depend on it for motivation. I do. it's just the facts right now after struggling on a plateau so long.

[jess-abides]

Happy Tuesday 😌

[pillowfights0098]

[foob-r]

if anyone has like. gym workout tips for fooper it would love to hear them. specifically for motivation i rly wanna get huge this summer!!!

[fitnesflag]