#workout ideas

***I will add the weights I am using rn but this will be different for everyone

- 30 squats ~ 70lbs

- 30 RDLS ~ 90lbs

- 30 Hip thrusts ~ 120lbs

- 30 double leg press ~ 160lbs

- 20 single leg press ~ 50lbs

Get fit, Stay fit!✨

As I was seeking to reinvigorate my exercise routine, I decided to try out a new workout that would prove more challenging for me. After beginning with some light stretching to warm up my muscles, I then proceeded with a combination of cardio and strength training exercises. To conclude the workout, I incorporated some cool down exercises to help my muscles relax and recover. The workout left me feeling energized and toned, giving me a boost of confidence. I would highly recommend this workout routine to anyone wanting to spice up their workout routine and have a well-rounded workout that targets all key muscle groups. Overall, I was impressed with the results and am looking forward to incorporating this new routine into my regular workout routines!

Written by

Francine Mari Dado

Get fit, Stay fit!

11/22/23

As I was seeking to reinvigorate my exercise routine, I decided to try out a new workout that would prove more challenging for me. After beginning with some light stretching to warm up my muscles, I then proceeded with a combination of cardio and strength training exercises. To conclude the workout, I incorporated some cool down exercises to help my muscles relax and recover. The workout left me feeling energized and toned, giving me a boost of confidence. I would highly recommend this workout routine to anyone wanting to spice up their workout routine and have a well-rounded workout that targets all key muscle groups. Overall, I was impressed with the results and am looking forward to incorporating this new routine into my regular workout routines!

Written by

Francine Mari Dado

Photo by Julia Ballew on Unsplash

Climbing is a great way to exercise both your mind and your body. However, as with any form of exercise, there comes a risk of harm as well. There are dozens of workout ideas to help you build muscle and core strength. These are necessary if you want to advance your skill and take on more challenging climbs. You also need to practice workouts that will help you keep your body safe as you climb. Climbing for an extended period can facilitate poor posture and lead to long-term injuries. Here are some workouts that will help you keep all parts of your body in prime condition.

Spine Extensions

When you climb, you’ll find yourself hunched over for many of the maneuvers you perform. It’s important to take the time to reverse this posture by extending and stretching your upper back. This eases the tension that can build up in your shoulder joints and helps avoid everyday hunching.

To perform a spine extension exercise, lie on your back with a foam roller positioned just below your shoulder blades. The roller should be perpendicular to your back. Bend your knees with your feet flat on the floor to engage your core and support your movement. Gently lower your head until you begin to feel a stretch in your upper back. The goal is to eventually lower your head to the floor, but don’t force it right away. Go as far as you can without pain and hold the position for a few deep breaths.

Rollout for Fingers and Hands

Your fingers and hands get a lot of attention when it comes to building muscle. They are absolutely necessary for climbing, after all. But all of that working out can create a lot of tension that could decrease circulation. Without proper release and care, your hands could suffer sustained injuries.

To help relieve this tension and increase circulation, you’ll need a small massage ball or other small, rolled object. Place the ball on a flat surface and use your palms and the fronts of your fingers to roll it around. This exercise can easily be done during phone calls or Zoom meetings. You can also roll the ball between your two hands if needed.

Lunges

Lunges are a great way to help you stretch your hips and keep them in balance, especially after a side-heavy climb. If you add some dynamic arm movement as well, you can help open your chest up, which is another method of reliving the hunched-over position. As with the spine extensions, be sure not to overdo these. Once you feel a good stretch, don’t push yourself any further, and be sure to stop if you begin to experience pain.