QUADS, GLUTES, HAMS EXERCISES

banded squats 5 x 30 seconds

romanian deadlift

alternating band jumps 4 x 20

banded pistol squats 4 x 10

alternating squat taps 4 x 30 seconds

bodyweight squats

sl glute bridge

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squat jumps

lunges

bulgarian split squat

walking lunges

side lunges

reverse lunges

single leg raise

pistol squat

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barbell lunges 3 x 12

hip thrust

dumbbell side lunges 3 x 12

sissy squats 3 x 15

barbell front squats

weight plate close stance lunge

hip thrusts 3 x 30

barbell curtsy lunges 3 x 30

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body weight squats x 50

single-leg rdl

leg rises l/r x 40

bridges x 50

plank into squat holds x 35

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body weight squats 3 x 30 seconds

sumo deadlift

down/ups 3 x 30 seconds

repeaters 3 x 30 seconds

jump squats 3 x 30 seconds

sl hip thrust

side steps 3 x 30 seconds

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ARM WORKOUT

Create a workout with the time you have. Dumbbells, barbells, or weight plates.

Incline Curls 4 x 12

Concentration Curls 4 x 10

Triceps Dips 4 x 15

Tricep Kickbacks 4 x 12

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Standing Alternating Dumbbell Curls Holding Resting Dumbbell at 90 Degrees 4 x 10

Sitting Dumbbell Concentration Curls 5 x 10

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Incline Bench Dumbbell Concentration Curls 3 x 15

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Standing Single Arm Cable Curls 4 x 15

Standing Weight Plate Hammer Key Curls 4 x 15

Standing Reverse Grip Plate Curls 4 x 20

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Standing Alternating 25 lbs Weight Plate Curls 100 reps.

Incline Dumbbell Curls 4 x 10

Standing EZ Barbell Curls 4 x 12

Standing ISO Dumbbell Curls 4 x 10

Standing Hammer Curls 4 x 15

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W.O.D.

One hundred jumping jacks

Thirty body-weight bench presses

One hundred jumping jacks

Twenty body-weight presses

One hundred jumping jacks

Ten body-weight bench presses

One hundred & twenty jump rope skips

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Watch “Don’t let life hijack your brain! (David Goggins)” on YouTube

http://www.youtube.com/w/rAffZvdiPeM

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Top Factors Causing Stress To Buildup In Your Body

Source: Top Factors Causing Stress To Buildup In Your Body

Daily Workouts

From Everywhere

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Some workout program schedules

Mon work

Tues rest

Wed work

Thur rest

Fri work

Sat rest

Sun work

Monday thirty minutes full body

Tuesday thirty to sixty minutes cardio

Wednesday thirty minutes full body

Thursday thirty minutes full body

Friday thirty to sixty minutes cardio

Saturday thirty minutes full body

Sunday thirty to sixty minutes cardio

Walk fifteen minutes

Walk thirty minutes

Walk forty-five minutes

Walk one hour

10 push ups

10 close grip push ups

10 wide grip push ups

10 reverse crunches

10 sit ups

10 crunches

10 cross crunches

30 sec elbow plank

As many sets as you want/can

Rest up to 2 minutes


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MEDITATE

breathe

10 Tips to meditate if you are a beginner

Go back to exercising, bathing your pet, taking out clothes that you no longer wear, finishing reading the book that has some dust on your nightstand, these are just some of the things that we always end up postponing because we don’t have time or we are very tired to do them.

But there is something that you are sure to enjoy more than anything because, in addition to being a form of spiritual healing, it serves to connect your emotional and spiritual side with the physical. I am talking about meditation, it is a form of relaxation that we must all definitely practice. Next, we share some tips to meditate if you are a beginner.

1. Wear comfortable clothes

Have you noticed that most people who practice meditation always wear loose clothing? And it is much more comfortable to do it, so I recommend that if you want to concentrate faster and have more comfort, wear loose and soft clothes; cotton garments are recommended. Take off accessories like a watch, earrings or necklaces, and forget about tight clothing.

2. Find a quiet place

It doesn’t matter if it’s outdoors (like your garden or balcony), or inside your house; The important thing is that there are no interruptions and noises that can bother you. You must know that the place you choose must give you comfort and peace.

3. Light incense or a humidifier

When you start to meditate you realize that all your senses are more receptive, so I recommend that if you have incense or a humidifier in your house, use these. It is not strictly used, but you can notice that when you meditate your nose becomes sharper, it helps you to concentrate and relax more easily.

4. Take a comfortable pose

A correct and comfortable posture makes the difference between being able to focus on meditation or just wanting to change your posture every two seconds, so you can do it in two ways, both really comfortable and, most importantly: they allow you to meditate calmly and effective.

  • Sitting: If you choose this option, it is best to do it on a yoga mat, sitting in the centre of your bed or directly on the floor; Your back should be straight and without tension. You will be able to breathe deeply, keeping your arms away.
  • Lying down: You can lie on your bed or on the yoga mat itself; It is better to discard the floor option, because after a few minutes, you may start to feel uncomfortable. Your posture should be completely straight, so that your legs and arms are separated, not in the starfish style, but also not together.

5. Focus your energy on your body and breathing

Most likely this is the most complicated step of all, since it is difficult not to pay attention to our thoughts, to give that attention to your body and your breathing, so you must do two basic things so that you really feel that there is a connection between your mind, each part of your body and your breathing:

  • Count your breaths: Before focusing on your body, you must focus on your breathing; experience the sensation of inhaling, holding the air in the lungs and then exhaling. Count your breaths in rounds of ten; These must be deep, this way it will be easier to make the connection between your mind and your body.
  • Focus on your sensations: Learn to pay attention to every part of your body; In this way, you will better identify each sensation you experience, and you will notice how your arms, feet, abdomen, fingers and even areas of the skin have a different sensation and how it changes depending on the concentration you have in each area.

6. Eliminate distracting noises

This is probably somewhat complicated, more if everyone in your house is home, children play indoors, or you simply have all the notification alerts on WhatsApp or Instagram news or messages activated, so stay away from any noise that comes to exist. Silent your cell phone and find a room or time when you have those 10 or 20 minutes of silence exclusive to you.

7. Put on relaxing music

One way to get focused when you’re meditating is by playing background music that will help you reach the level of focus you want, so take advantage of the meditative song playlists offered by YouTube and Spotify.

8. Distractions are natural, don’t knock yourself up

If it is one of the first times that you practice meditation, it is completely normal for your own thoughts to distract you, but it should not stop you from meditating, so do not bother or be angry with yourself if at the beginning you are already thinking about anything else; just suppress that thought and recount your breaths to enter that zen mode again.

9. Start with 10-minute lapses daily

Maybe you think that 10 minutes is little, that it is very little time, that you can do more, but it is not that you are going to meditate for four hours straight the first day of starting. Ideally, it should be 20 minutes, but initially, it is best only to be 10 minutes. It will even help you fall asleep more easily.

10. Commit to doing it daily

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SHOULDERS

over head press

face pulls

dumbbell lateral raises

arnold press

reverse pec deck

cable lateral raises

front raises

bent over flyes

upright rows

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BUILDING INFRASTRUCTURE

weeks one & two

twice a week

shoulders

dumbbell shoulder press 1×15-20

traps

shrugs 1×15-20

triceps

dumbbell upright extensions 1×15-20

biceps

standing dumbbell curls 1×15-20

rest

15-90 secs

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Upper Body Strength Workout

  1. 5×15 push ups
  2. 30 shoulder taps
  3. 20 push ups
  4. 10 push ups
  5. 2×20 shoulder taps
  6. 2×15 count plank hold
  7. 2×10 plank rotations
  8. 30 plank side crunches
  9. 2×20 punches
  10. 4×30 punches
  11. 3×20 knife hand strikes
  12. 10 burpees
  13. 2×10 leg raises
  14. 20 crunches

Motivation

The general desire someone has to do something.

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Act as if what you do makes a difference

– James

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Push yourself, because no one else is going to do it for you

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Today is your opportunity to build the tomorrow you want

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You will never always be motivated, so you must learn to be disciplined.

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