๐น๐ฌ๐๐ฒ ๐ถ๐ ๐ฝ๐ฟ๐ฒ๐บ๐ถ๐๐บ ๐๐ผ๐ฟ๐ธ๐ผ๐๐ & ๐บ๐ฒ๐ฎ๐น ๐ด๐๐ถ๐ฑ๐ฒ๐ ๐ฏ๐ฐ ๐ถ ๐ต๐ฎ๐๐ฒ ๐ฐ๐ฎ๐ฝ๐ถ๐๐ฎ๐น๐ถ๐๐บ; ๐ฎ ๐๐ต๐ฟ๐ฒ๐ฎ๐ฑ
i will be summarising some of them to make it more compact bc it will be more confusing than taking screenshots!! btw i donโt find premium is worth it but i already paid for a year so 


HIIT workout at home
1 round: 45 sec on, 15 sec off
โ mountain climbers
โ plank jacks
โ forearm plank
โ burpees
โ high knees
โ lunges
โ squat jumps
โ v sit ups
1 round: 45 sec on, 15 sec off
โ mountain climbers
โ plank jacks
โ forearm plank
โ burpees
โ high knees
โ lunges
โ squat jumps
โ v sit ups
5 ways youโre cheating yourself out of your best workout:
1. holding onto the treadmill when walking on an incline (lower calorie burn).
2. doing the same thing, at the same intensity, for every workout. your metabolism will get adapt & you will lose weight slower. switch it up!!
1. holding onto the treadmill when walking on an incline (lower calorie burn).
2. doing the same thing, at the same intensity, for every workout. your metabolism will get adapt & you will lose weight slower. switch it up!!
3. skipping strength/resistance work. adding strength training to your routine, even just dumbbells or resistance bands = decrease body fat & improve athletic performance!
4. skipping a few days when you get busy. in just 1 week off youโll experience visible decreases in...
4. skipping a few days when you get busy. in just 1 week off youโll experience visible decreases in...
breathing, muscle strength, mental & physical ability to push yourself. for each additional week, you could lose 50% of your remaining fitness ability. youโve worked too hard to give up your fitness for a little stress, so try to do short workouts even on busy days.
5. watching TV while you work out. it has been proven that gym-goers who are visually distracted tend to select lower intensities/slower pace on workout machines = less cals burned.
auditory distractions, on the other hand, can boost athletic performance so music is fine!!
auditory distractions, on the other hand, can boost athletic performance so music is fine!!
bodyweight cardio crusher โ omg this one is so fun!! you spell out words or sentences, like โhealthyโ or โi am strongโ; as your oomfs to give u random words!!
pre-run stretch for 5 min: walking lunges, kneeling hip flexors
post-run stretch for 5 min: thigh & hamstring stretch (see pictures)
post-run stretch for 5 min: thigh & hamstring stretch (see pictures)
iโll make the meal guides/recipes in a separate thread & link it here!! <3