#weekly workout

[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.

[sirjocktrainer]

Weekly Workout

I will also be sharing this on my discord with a place for people to respond and record how it goes. Don’t ask for the discord if your tumblr is blank.

Weekly workout number three is one another commonly used body weight exercises which you can do almost anywhere to work your legs.

The Lunge. Step forward or backward and then back to standing before repeating with the other leg.

You can scale their difficulty from a bodyweight to holding weight in your hands at your side or even holding weight overhead. Either way keeping your shoulders upright is a key part of working your body.

Here is a video to review your form. https://youtu.be/p_aqNNPjkj0 (Not mine. But if a good Jock wants to make a video tell me)

Adding 2 sets of 8 lunges on each leg your warm up can get your body warm and your legs ready to workout. For the main part of your workout then 3-4 sets of 10-15 per leg as part of a metcon or supper set with other exercises will work your body.

Workout out and report in

1x10 each leg 2x20 Pushups 2x20 Air Squats 1x10 each leg

Now getting sweating Jock, and what's an order.

[selfcare-bunni]

May 2024

Goals:

Weight - 125 lb

Hair Length - 24"

Savings - $*****.**

Starting:

Weight - 191.8 lb

Hair length - 11.5"

Savings - $*.**

~

Exercise:

Legs/Glutes:

Monday, Tuesday, Wednesday, Thursday, Friday

Weighted Squats - 10 x 5

Side Leg Lifts - 25 x 4 (each leg)

Donkey Kicks - 25 x 4 (each leg)

Fire Hydrants - 25 x 4 (each leg)

Glute Bridges - 10 x 5

Core:

Tuesday, Wednesday, Thursday

Flutter Kicks - 10 x 5

Russian Twists - 5 x 10

Plank - *until failure*

Mountain Climbers - 15 x 4

Upper Body:

Tuesday, Wednesday, Thursday

Bicep Curls - 20 x 5

Dumbell Curls - 20 x 5

Wall Push Ups - *until failure*

Hammer Curls - 20 x 5

Rest Saturday, Sunday

~

Hygiene:

Hair:

Jamaican Black Castor Oil with Coconut

Olaplex N° 4

Olaplex N° 5

Blond Brilliance Ash Blonds Lathering Toner

Zotos Biotera Anti-Frizz Leave-In Conditioner

Lash/Brow:

The Ordinary Multi-Peptide Lash and Brow Serum

Original Vaseline

Face:

Head and shoulders Tea Tree Oil 2in1

The Ordinary Niacinamide 10%+ Zinc 1%

Palmers Cocoa Buttet Formula Swivel Stick

Body:

First Aid Beauty Bump Eraser Body Scrub with 10% aha

Soft Soap Body Exfoliating Coconut Butter

Palmers Cocoa Buttet Formula Skin Therapy Oil

Palmers Cocoa Buttet Formula Firming Butter Body Lotion

Jergens Natural Glow - Medium to Tan

[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 ✌🏻

[freeonlineworkouts]

Weightlifting: What is a Good Weekly Weightlifting Routine?

[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.

[bsaka7]

arghhhhhh last weeks knee tenderness is back today it doesn't even hurt it just feels "off"... i think it's IT band related...

[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.

[sirjocktrainer]

Weekly Workout

I will also be sharing this on my discord with a place for people to respond and record how it goes. Don’t ask for the discord if your tumblr is blank.

Weekly workout number two is one of the most commonly used body weight exercises in sports, military, pop culture.

The push up. Straight forward and simple it’s hard to do right. You can scale their difficulty from incline push-up for beginners who are still building up their muscle strength to declined pushups to up the challenge as you’ve gotten stronger all the way to hand stand pushups if you’re looking to show off.

A pushup can be done by almost any athlete with enough variations to work different upper body muscles groups depending on your target. And all you need is enough floor space to lay down.

Here is a video to review your form. https://youtu.be/Eh00_rniF8E (Not mine. But if a good Jock wants to make a video tell me)

Adding 1-2 sets of 10 pushups to your warm up can get your shoulders and upper body ready to workout. For the main part of your workout then 3-4 sets of 20 different pushups as a supper set with other pushups or other exercises will support your building of muscles.

Workout out and report in 3x20 Pushups 3x20 Air Squats

Now getting sweating Jock, and what's an order.

[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]