🏋️♀️ How do you figure out what to do when there are millions of exercises and thousands of different workout programs out there? Make sure you cover these 6 categories of exercise each and every training week! --------------- 1. HINGE --------------- These are hip-dominant lower body moves that primarily work your glutes and hamstrings including hip-thrust, hip-hinge, deadlift, & stepup variations. --------------- 2. PUSH --------------- These are upper body moves that primarily work your pushing muscles of the chest, triceps, and anterior shoulders including pushup, dip, & press variations. --------------- 3. SQUAT -------------- These are knee-dominant lower body moves that primarily work your quads including squat, split squat, & lunge variations. --------------- 4. PULL --------------- These are upper body moves that primarily work your pulling muscles of the back, biceps, forearms, and posterior shoulders including row, farmer’s walk👩🌾, & pullup variations. --------------- 5. CARDIO --------------- Cardio (or ESD- energy system development) is anything that creates a more central adaptation for the heart. Put simply, you want the right mix of higher-intensity anaerobic work (intervals or HIIT) and lower-intensity aerobic work to maximize your health, performance, and body composition. Don't dismiss aerobic work. It's critical for accelerating recovery between sets and workouts. It will also lower you resting heart rate and improve HRV (heart rate variability). --------------- 6. CALVES --------------- This is a joke... but not really. My calves are one of my biggest weaknesses, so I prioritize them over other exercises. This category is really about identifying your weaknesses - whether it be lagging body parts, weaker movement patterns, mobility restrictions, etc. - and spending more time on them to correct it. It can also be reserved for the fun stuff you love to do the most, like extra work for the bi's and tri's if you want bigger arms or more glute work if you want to plump dat peach. Core work fits here too. --------------- #Exercise #Workout #Fitness #Gym #GymLife #Training #InstaFit #Fitspo #BJGaddour #TheDailyBJ #WeightLoss #Muscle #FatLoss
