Fitness - Body workout
Work in progress
This page is still under development, Some videos/images are still missing.
Before starting any workout routine, it is important to remember that everyone's needs and abilities vary. It is recommended to consult with a professional trainer or healthcare provider before beginning a new fitness regimen.
In this workout, weights are used for added resistance. If you have access to adjustable weights, it is advisable to use those. However, if you do not have access to adjustable weights, you can still make use of the available weights to get started.
Ensure that you are engaging the muscles and not straining the joints. If you experience any discomfort or pain, it is recommended to stop and consult with a healthcare professional.
Feel free to customize the order of exercises according to your preference. Remember, it is essential to find a routine that suits your specific needs and abilities.
Reps
The number of repetitions, or reps, you perform within one set can vary between 6-12. When starting off, it's important to be mindful of your muscles and not go too hard too soon, as this can lead to injury. Listen to your body and adjust the weight and intensity accordingly.
It is crucial to ensure that you are using proper form during exercises to avoid joint pain. If you experience joint pain, either adjust your technique or refrain from performing that particular exercise. Joint pain can also be an indication of using weights that are too heavy for your current fitness level.
It's worth noting that if you are already able to complete 12 reps for all sets, and you wish to continue progressing, increasing the weight is the recommended approach, rather than increasing the number of reps. Gradually challenging your muscles with heavier weights helps to promote strength and muscle development.
Sets
The number of sets you choose to perform can vary depending on your preference and fitness level. Some individuals may do 2-3 sets, while others may opt for 3-4 sets.
During the first set, it is recommended to approach it as a warm-up. Take it slow and steady to avoid potential injuries. A simple activity like doing a 45-second set of jumping jacks twice before each workout can help get your blood flowing and prepare your body for exercise.
As you move into the second set, you will begin to develop a connection between your mind and muscles. You will start to feel which muscles should be engaged during each exercise. It is important to be aware of the muscles you should be targeting and adjust your technique accordingly. Initially, it's common to make mistakes and perform exercises incorrectly, but with practice, you can improve your form.
The third set is where you will really start to feel the burn. It's important to aim for your desired rep range goal that you have set for yourself. If you've chosen 6 reps as your target, then aim for 6 reps in each of the three sets. If your goal is 12 reps, then strive for 12 reps in each set. However, it's important to always listen to your body. If you reach a point where you are struggling and your form is wavering, it's best to stop and avoid overexerting yourself to prevent injury.
Overall
Overall, in this workout routine, you would perform 8 reps of each exercise for 3 sets. For example, you would complete 8 push-ups, 8 squats, 8 pike push-ups, and so on, before starting over and repeating the same sequence for a total of 3 sets. It is important to maintain consistency and complete all the exercises in the workout for each set.
It's worth mentioning that this routine incorporates the use of weights for added resistance. Some exercises have been removed from the routine due to the potential for causing harm or being ineffective.
When starting a new fitness routine, it's essential to have a clear understanding of the workout structure and exercise selection. It's understandable that you may not have had access to this information when first starting out.
Before getting to the routines
It is important to note that there are always different opinions and approaches when it comes to workout routines. While this routine may not be considered perfect or optimal, it is the one currently being used by the writer.
In order to ensure proper form and technique, it is recommended to follow instructional videos as a guide for each exercise. However, it is acknowledged that not all videos may perfectly demonstrate the correct form.
For exercises where a video was not available, the inclusion of information about which muscle groups should be targeted was provided. If there are any questions or concerns about specific exercises, they can be researched further using online resources or by consulting with a fitness professional.
Please keep in mind that this routine is subject to personal preference and individual needs. It is always a good idea to customize a workout routine based on your own fitness goals and any specific considerations or limitations you may have.
Monday and Friday - upper body
| Exercise | Duration/reps | Video on how. | What muscle should be used. |
|---|---|---|---|
| Decline Push-up | 6-12 Reps |  |
 |
| Side lateral raises bent elbows | 6-12 Reps | https://www.youtube.com/watch?v=sWeZJcqlXrA | https://www.youtube.com/watch?v=eOM1EGE9a-Q |
| Bench dips | 6-12 Reps | https://www.youtube.com/watch?v=jdFzYGmvDyg | https://www.youtube.com/watch?v=dl8_opV0A0Y |
| Front raises | 6-12 Reps | https://www.youtube.com/watch?v=qmFQTDYwpsg | https://www.youtube.com/watch?v=yTphpkybKuA |
| Diamond pushups | 6-12 Reps | https://www.youtube.com/watch?v=dmoHFWt-Mms | |
| Inclined pushup | 6-12 Reps | https://www.youtube.com/watch?v=Z0bRiVhnO8Q | |
| Pike pushup | 6-12 Reps | https://www.youtube.com/watch?v=sposDXWEB0A | https://www.youtube.com/watch?v=ET3CI-zdNw8 |
| Knee on ground pushup | 6-12 Reps | https://www.youtube.com/watch?v=WcHtt6zT3Go |
Tuesday and Thursday - core and legs
| Exercise | Duration/Reps | Video on how. | What muscle should be used. |
|---|---|---|---|
| Side hops | 6-12 Reps | https://www.youtube.com/watch?v=wcQqb9hVS_Y | |
| Single leg hamstring bridge | 6-12 Reps | https://www.youtube.com/watch?v=MpMIku1PdNo | |
| Squats | 6-12 Reps | https://www.youtube.com/watch?v=X0qC1k0Zi6k | |
| Single leg calf raises | 6-12 Reps | https://www.youtube.com/watch?v=Tla2ScHQgu0 | |
| Switching lungers | 6-12 Reps | https://www.youtube.com/watch?v=I-m-fLx2u0g | |
| Wall sit | 35-45sec | https://www.youtube.com/watch?v=y-wV4Venusw | |
| Bulgarian split squat | 6-12 Reps | https://www.youtube.com/watch?v=2C-uNgKwPLE |
Wednesday and Saturday - core and legs
| Exercise | Duration/reps | Video on how. | What muscle should be used. |
|---|---|---|---|
| Bent over rear delt rows | 6-12 Reps | https://www.youtube.com/watch?v=VQ3Ji5hD-VI | https://www.youtube.com/watch?v=NmxS-Hu0H3M |
| Russian twist | 6-12 Reps | https://www.youtube.com/watch?v=wkD8rjkodUI | https://www.youtube.com/watch?v=xcLqUjo8IeE |
| Bicep curls | 6-12 Reps | https://www.youtube.com/watch?v=in7PaeYlhrM | https://www.youtube.com/watch?v=YAxMNHsxNeg |
| Back rows | 6-12 Reps | https://www.youtube.com/watch?v=-koP10y1qZI | https://www.youtube.com/watch?v=dwimbUbPabI |
| Leg raises | 6-12 Reps | https://www.youtube.com/watch?v=l4kQd9eWclE | Lower abs |
| Flutter kicks | 35-45 Sec | https://www.youtube.com/watch?v=ocRe4ccKeK4 | Also lower abs. |
| Cross chest hammer curl | 6-12 Reps | https://www.youtube.com/watch?v=n4J53LpjvUk | |
| Sitting shrugs | 6-12 Reps | https://www.youtube.com/watch?v=WLKlzUFqwgM | |
| Chair sit-up | 6-12 Reps | https://www.youtube.com/watch?v=udyalrKYiuE | Top abs |
| Seated concentrated curls | 6-12 Reps | https://www.youtube.com/watch?v=Jvj2wV0vOYU | https://www.youtube.com/watch?v=H7uPmpnQ1qQ |
Research and workout plan credit to:
Last update: 2023-07-11