Gale Ruttanaphon’s Post

𝟐𝟓𝟎 𝐑𝐞𝐩 𝐂𝐡𝐚𝐥𝐥𝐞𝐧𝐠𝐞 Warm-up with 5- 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch. Repeat 2x, take breaks as needed. (Note: You also can break up the exercises into smaller sets … just get all the reps in!) 25 Squats 25 Mountain Climbers (1-1 count) 25 Jump Squats 25 Bent-Over Rows 25 Prisoner Lunges

Some of the examples of the workouts using the mentioned movements are: 1. Goal: Strength and cardio Air Squats: 15 reps Shoulder Press: 12 reps (use dumbbells or resistance bands) Plank Hold: 30 seconds Rest: 1 minute Repeat the circuit for 3 rounds. 2. Goal: Muscle Endurance Air Squats: 20 reps Shoulder Press: 15 reps (use dumbbells or resistance bands) Plank Hold: 45 seconds Rest: 1 minute Repeat the circuit for 3 rounds. 3. Goal: Strength and Endurance Good Mornings: 15 reps Bent Over Rows: 12 reps (use dumbbells or a barbell) Shoulder Press: 12 reps (use dumbbells or a barbell) Rest: 1 minute Repeat the circuit for 3 rounds. 4. Goal: Muscle Building Good Mornings: 12 reps Bent Over Rows: 10 reps (use heavier weights if possible) Shoulder Press: 10 reps (use heavier weights if possible) Rest: 1-2 minutes Repeat the circuit for 3 rounds. Hope this helps! #diabetesmanagement #diabetesreversal #lifestylediseases #lifestylemanagement #back2basics

The knee push-up, also known as a modified type push-up, is a bodyweight exercise that works for muscle groups throughout your upper body. The knee push-up is a brilliant exercise for beginners. If you’re having trouble performing a full push-up, practice an easier push-up variation, the knee push-up. https://lnkd.in/eMUc69Xc

Day 118 of 362: Glute bridge overhead reach Level: Intermediate Muscles worked: Glutes/Core Looking to spice up your workout routine?    Try out the Glute Bridge Overhead Reach - a powerful calisthenics bodyweight exercise that will work wonders for your glutes and core, while simultaneously improving the flexibility of your spine. Not only does this exercise help stretch your hip flexors and back muscles, it also enhances your thoracic mobility.    So, if you're looking for a move that will truly challenge you, this is definitely one to try! https://lnkd.in/dke--yYN   #glutebridge #overheadreach #bodyweightexercise #calisthenics #fitnessmotivation #fitnesstips #workoutroutine #glutesworkout #corestrength #spineflexibility #hipflexorstretch #backstretch #thoracicmobility #intermediateexercise #fitspiration #healthylifestyle #trainhard #progressnotperfection

Stop focusing on cardio for weight loss

A Perfect Core Exercise for Contact Athletes? ✅ Hip Flexors ✅ Neck Strength ✅ Abdominal Strength at Length 3 areas that NEED more love. There’s no such thing as a “perfect” exercise. But this is a tool worth trying. Yes, you’d get a better neck stimulus if you did a direct neck exercise. You’d also get a better hip flexor stimulus if you did a direct hip flexor exercise. But this kill’s 3 birds with one stone. Great if you’ve got limited time. Give it a go.

People seem to think cardio is the best option for fat loss. However, weight training is great for fat loss in the long term. This is because if you focus on muscle contraction you are able to improve the amount of stimulus and response to your body to drop body fat. #bodyreset #fatloss #weighttraining

When you do push-ups, you exercise and target about 6 important and basic muscles in your body, which are: ✅ Chest muscle ✅ Anterior shoulder muscle ✅ Posterior back muscle ✅Triceps muscle ✅Anterior thigh muscle ✅ Calf muscle Benefits of push-ups: ✅Renewal of blood circulation in muscle cells ✅Help build and strengthen nerves and gain steel arms ✅ Breaking down and rebuilding muscle fibers, which helps to amplify muscles ✅ Activate the heart ✅ Increase and gain physical fitness for those who practice this exercise Many German studies have also proven that continuing to do push-up exercises for 3 months is enough to change your body shape And make it thicker And high flexibility

Plantar fascia stretch! 👌 You probably never thought much about your plantar fascia until the pain in your heel jolted you. 😰 Repetitive motion from exercises like running or step aerobics, or added pressure from weight gain can damage or tear the plantar fascia, causing inflammation and pain. There are ways to avoid this though! 👇 Stretch your calves and plantar fascia well to start. It takes an extra 2 minutes to incorporate them into your workout, so why not give it a try. Here are a few variations of this that you should save for later. ⚠️ Remember that this is not medical advice! If you have some problems you should visit your GP before trying these exercises! Remember you are doing in your own responsibilities. #pwr #flexibility #rangeofmotion #mobilityexercises #hipmobility #physicaltherapy #mobilitytraining #yogapractice #mobilityaid #kneestability

Day 22 of the Charles Needham Anti-Challenge complete ✅ Lifting and/or cardio ✅ 20 min breathe work ✅ Macros and bodyweight logged 🏋️ Push (B) Day 🏃 10k steps 🧘♂️ Wim Hoff Breathing 🥩2421 calories (204p/91f/201c) It took me a long time to understand that HOW you lift weights is orders of magnitude more important than how MUCH weight you lift. Here, I’m keeping my pecs contracted the entire time and stopping when I feel myself starting to recruit other ancillary push muscles. On purpose and with purpose is the way.