#full upper body

[imladris14]

WOD 1/20 Full upper body workout w/ 10 minutes on the elliptical and hiit on the treadmill for 10 minutes alternating running for 1 minute and walking for 2 minutes. I just didn't have the gumption to do a full 30 minutes on the treadmill. Work was draining because I was dodging the news all goddamn day and dealing with it plastered all over social media. But it is what it is. @gerinurse

[danielstock]

Do you know any beginner lower body workout plans?

1. Deadlift

Deadlifts are one of the best exercises you can do for your legs. This exercise provides incredible muscle mass throughout your entire leg area. You should perform deadlifts three times per week for about 8-12 repetitions each set.

2. Squats

Squats are one of the great exercises that can help build strong muscles in your legs and thighs. Perform squats five times per week for 12-15 repetitions per set.

3. Lunges

Lunges are an excellent exercise to target the quadriceps and hamstrings, and they’re especially effective if done immediately after squatting or deadlifting. Do lunges twice per week for 10-12 repetitions.

4. Calf raises

Calf raises are also a helpful exercise to work out your calves. Simply stand up straight, raise your heels off the ground, then bend your knees and touch the floor behind you before standing back up. Repeat this calf raise routine three times per week for 10-15 reps.

5. Leg extensions

Leg extensions are great for working your hamstrings. Stand up straight, hold onto something sturdy, and slowly extend your leg backwards to reach full extension. Then bring your leg back down again. Complete ten repetitions for two sets.

NewMe Fitness Workout Cards

6. Crunches

To perform crunches properly, you need to make sure your abs are tight at their bottom, your shoulders are relaxed, and your hands are either placed on your hips or resting lightly on a stable surface. Sit up straight, place your elbows on top of your knees, and lift your head, neck, and upper torso until your head is parallel to the floor. Hold this position for 30 seconds, then repeat the same motion for another 30 seconds. Performing this 5x10 is an excellent way to tone your abs.

7. Side plank

Side planks are a great exercise to strengthen your core. Begin lying sideways on the floor, placing both feet on the ground while keeping your body straight. Slowly lift your right arm above the left shoulder and hold it there for 15-30 seconds. Lower your arm back to the side, and repeat with your left arm. A good rule of thumb is to keep your arms straight and perpendicular to the floor at all times.