🌟 Unleash Your Potential: Dive into Your Fitness Adventure! 🏋️♀️🏃♂️
Hello, fellow fitness enthusiast! 🌈 Ready to embark on a vibrant journey to wellness?
We've tailored something incredible – a beginner-friendly 2-day workout week that sets the stage for your fitness odyssey. With a full-body focus, this plan unlocks hidden potential you never knew existed. You can either add this to your weekly routine on top of your sessions with Coach Mia (If you’re on a once-a-week sessions) or share it away!
💪 Amplify your progress by embracing intensity, merging strength training and heart-pumping cardio. Remember, it's not just about workouts; your diet and daily activity level complete the puzzle. Let's weave them together into a masterpiece of health and transformation.
🏠 Whether you're home-bound or gym-bound, this plan is your roadmap to success. It's not just a routine; it's a stepping stone to the envisioned version of yourself. Picture empowering full-body workouts guiding you through exhilarating sessions.
🌱 Patience and persistence are your allies. Over 4-6 weeks, this plan is your trusted companion. And every week, you control the intensity to match your growing strength and stamina. It's a journey, not a sprint.
⚡️ You're capable of greatness, and this workout plan is your first taste of it. Let's nurture enthusiasm's flames and illuminate the path to a healthier, happier you.
Warm up for Day 1 and 2
Warm up: 1-2 sets x 10
Seated Thoracic rotations
Forward/ Back leg swings
Arm circles
Lateral leg swings
Day 1: Strength and Cardio
Strength Training Circuit (perform 3-4 sets x 10-12 reps):
Squats
Negative Push-ups (or kneeling push-ups):
Bent-over Rows (with dumbbells or resistance bands)
Plank: Hold for 30-45 seconds
Reverse Lunges
Cardio Intervals: 30-60 seconds per exercise
Jumping jacks
High knees
Burpees
Rest: 1 minute
Repeat the interval sequence 3-4 times.
Remember to listen to your body. You are free to use a box or chair for your squats to keep the form right.
Day 2: Strength and Cardio
Warm-up: 5-10 minutes of light cardio.
Strength Training Circuit (perform 3-4 sets x 8-12 reps):
Deadlifts (with dumbbells or kettlebells)
Push-ups (or kneeling push-ups)
Lat pull-downs (with resistance bands or machine)
Leg Raises or Deadbug
Overhead tricep extension
Cardio Intervals: 30-60 seconds each exercises
Mountain climbers
Jump squats
Plank jacks
Rest: 1 minute
Repeat the interval sequence 3-4 times.
Make sure to keep your back flat on the ground the entire exercise.
General Tips:
Perform dynamic stretches before each workout and static stretches after to improve flexibility and reduce the risk of injury.
Use weights or resistance that challenge you but still allow you to maintain proper form.
Keep rest periods between exercises short (around 30-60 seconds) to maintain the intensity.
Engage in at least 20-30 minutes of moderate to high-intensity cardio on non-workout days.
Nutrition:
Remember that if you are in the weight loss journey, it primarily occurs through a combination of calorie deficit and exercise. Pair your workout routine with a balanced, calorie-controlled diet rich in lean proteins, vegetables, fruits, and whole grains.
Always stay hydrated and consider consulting a nutritionist or healthcare professional for personalized guidance.
Rest and Recovery:
Adequate sleep and recovery are essential for overall well-being. Make sure to get 7-9 hours of quality sleep each night and allow your muscles to recover between workouts.
Before starting any new exercise routine, especially if you have underlying health conditions, it's recommended to consult a healthcare professional to ensure the workouts are appropriate for your fitness level and health status.
Remember, sharing sweetens the journey. Tag a friend or family member ready for this adventure. Together, you'll lift each other higher in an unbreakable support system.
Unleash your potential, Coach Mia
