And the journey continues…..
Road to recovery plan:
Full body: 1 month
Push/pull days: 2-3 months
Hybrid workouts: The rest of the year
#fitness #explore #viral #xfitnesstjay
What’s up Fam! I know it has been a while. Tbh a lot has happened. But I’m still here, alive and healthy. I hope you are too. This is a strawberry banana smoothie but it’s a comfort drink for me. Enjoy and keep prioritizing health. See you soon. Buh bye! 👋🏽
#fitness #nutrition #reels #viral #xfitnesstjay
When two Certified Personal Trainers hang out, Ego is always involved 🤝🏾
100% rhythm, #1 song right now 🦅❤️
🎧: @dj_tunez@wizkidayo@folapondis
#onecondition #viralreels #gym #calisthenics
The front squat is a fun alternative workout that works the:
Quadriceps (front of the thigh) and Glutes (buttocks) primarily.
Secondary Movers worked: Hamstrings (back of the thigh), Adductors (inner thigh), and Calf muscles.
As usual, apply progressive overload. You will get it eventually. Discomfort is expected at the early stages
Your 9-5 shouldn't stop you from staying active. It doesn't always have to be in the gym
Push-ups are great for building strength and endurance. They can be done anywhere. Start small from knee push ups and progress to standard or one arm pushups. You got this!
I do 100 push-ups daily, and it takes me less than 1min to do 50. Let's go! 💪
How many push ups can do you at once
Triceps and chest!
For strength: low reps (1-5), high sets (4-6), and moderate to high intensities (85-100% 1RM)
Suggested acute variables(sets,reps, intensity) depend on training adaptations (training goals. Either stability/endurance, hypertrophy, strength, or power).
Who doesn't love back day? In this post I am using seated cable rows and lat pull down machines at different hand placements and intensities to target each muscle in the back. You can always superset with a body weight or freeweight back exercise
2-3 sets of 10-15 reps will do
#fitness #viralreels #backday💪 #xfitnesstjay
Some hate it. Some love it, but we all need it. Leg day!
This is one of my favorite workouts because it ensures I don't look like Johnny Bravo lol. But more importantly, it gives overall body power by targeting the quads, hamstrings, glutes, and secondary muscles in the lower body syndrome. The end of this video has very useful information
Cardiorespiratory fitness shows the ability of the cardiovascular and respiratory systems to supply oxygen-rich blood to skeletal muscles during sustained physical activities
For indoor training, I generally use the treadmill, stationary bike, or battle ropes for cardio/warm-ups with varying intensities. The amount of cardio that is best for your goal is subjective. But the general recommendation for a combination of moderate and vigorous intensity is 3-5 days a week
What cardio exercise do you like the most, and how often do you do it?
Flutter kicks and superman stretch
Try 2-3 sets of 10-15 reps
Flutter kicks are good exercise for lower abs while also engaging the hip flexors, quads and obliques
Superman stretch is a good exercise for the lower back and other muscles along that line. Pay attention to form and technique while doing this
