So this is my workout plan for the rest of the year 2023.
I tried to implement cycle syncing variation between the weeks and kept a little bit of structure in the beginning and end of every week (yoga / lower body).
There are still 57 days to go and so if you want to join me here is a challenge to end the year strong.
Start with 2 minutes of light cardio, such as jogging in place or marching in place, to increase blood flow and warm up your muscles.
Spend 3 minutes performing dynamic stretches, such as arm circles, leg swings, and torso twists, to prepare your body for the flexibility exercises.
Flexibility Circuit (20 minutes):
Perform each exercise for 1 minute, moving from one exercise to the next without rest. Complete the circuit two times.
Standing forward fold: Stand with feet hip-width apart, hinge at the hips, and fold forward, reaching towards your toes. Hold the stretch and feel the lengthening in your hamstrings and lower back.
Butterfly stretch: Sit on the floor, bend your knees, and bring the soles of your feet together. Hold your feet and gently press your knees toward the floor, feeling the stretch in your hips and inner thighs.
Seated forward fold: Sit with your legs extended in front of you, reach forward, and try to touch your toes or grab onto your ankles. Feel the stretch in your hamstrings and lower back.
Child's pose: Kneel on the floor, sit back on your heels, and lower your torso forward, reaching your arms out in front of you. Relax and feel the stretch in your lower back and hips.
Cat-cow stretch: Start on all fours, arch your back up towards the ceiling (cat pose), and then drop your belly down while lifting your chest and looking up (cow pose). Repeat, flowing between the two positions.
Standing quad stretch: Stand tall, grab your ankle, and gently pull your heel towards your glutes. Feel the stretch in the front of your thigh (quadriceps).
Chest and shoulder stretch: Interlace your fingers behind your back, straighten your arms, and gently lift them up, feeling the stretch in your chest and shoulders.
Spinal twist: Sit on the floor with your legs extended, cross one leg over the other, and rotate your torso towards the bent leg. Hold the stretch and then switch sides.
Cool-down (5 minutes):
Finish with 5 minutes of static stretching for your major muscle groups.
Hold each stretch for 15-30 seconds, focusing on your hamstrings, quadriceps, hips, back, shoulders, and chest.
How to Start Running: A Beginner's Guide to Track Workouts and Training Plans
Running is a fantastic way to improve your fitness and overall well-being. If you're new to running, developing a beginner running plan can be an excellent way to start your fitness journey. One popular option for beginners is track running, where you can run on a flat and even surface.
A workout plan is a great way to establish good habits and gradually increase your endurance and stamina. For new runners, a beginner running plan is essential. One common plan is alternating between jogging and walking intervals to gradually increase running time while decreasing walking time over several weeks.
Rest days are another essential aspect of a beginner running plan. These allow your body to recover and reduce the risk of injury. On rest days, you can perform other forms of exercise, like yoga or strength training, to complement your running routine.
When starting a running routine, the right equipment is crucial. Comfortable workout clothes that allow for ease of movement and proper running shoes that fit well and provide support and cushioning can make a significant difference.
Starting a running routine with a beginner running plan and workout plan is a smart way to improve your fitness level and overall health. Gradually increasing your distance and speed over time can help you build up your endurance and stamina. By following the right mindset, equipment, and plan, you'll be well on your way to achieving your running goals.
See the workout plan here - https://www.speedpowertraining.com/how-to-run-faster-in-30-days-sprint-training-for-beginners
The Ultimate Guide to Designing Your Gym Workout Plan
Creating a personalized gym workout plan is a crucial step towards achieving your fitness goals effectively and efficiently. Whether you aim to build strength, improve endurance, lose weight, or simply enhance overall health, a well-designed workout plan tailored to your individual needs will maximize your results. In this comprehensive guide, we will take you through a step-by-step process on…
Also I wanted to document some of my lifting progress since that is a part of my routine and I want to show people you can continue to workout while being in medical school.
My goal for now is to do 4 days a week, in an upper lower split.
Unlock Your Fitness Potential: The Ultimate Beginner Workout Gym Plan to Kickstart Your Fitness Journey
Are you ready to take charge of your fitness journey? Look no further because we have the ultimate beginner workout gym plan to kickstart your path towards a healthier and fitter you. Whether you’re new to the gym or just starting out on your fitness journey, this comprehensive plan will help you unlock your fitness potential.
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Change your workout as often as you change sex partners? Damn, that's a shitload!!! And I bet you're wondering why you're not seeing results!
Program hopping isn't going to get you anywhere on your fitness journey…unless remaining in the same place is your dream destination. Make alternate travel plans with this post!
I am going slightly against the grain here and I am going with the “no breaks” but “extremely light days” advice. I will be working out heels every day since it is what is recommended in the article I read. I am not exactly sure what I am doing 100% so this will be changed as time goes on and I become wiser and feel what works for me.