Gale Ruttanaphon’s Post

20-minute low-impact full-body cardio blast Workout deets: 1. Step-through Lunge* 2. Child Pose to Half Hindu Pushup 3. 4 Heel Tap 4 Butt Kick 4. Hollow Rock 5. Lateral Hinge 6. Side to Side Back Extension** *Do both sides. Stay low for extra burn! **Try to shorten the distance between your two elbows to activate your back Do each exercise for 30 seconds, then take a 15-second break. Rest 1 min after each round. Complete 3 rounds. Hit play and get ready to sweat! — 👥 Tag someone you think should try this cardio blast! Follow me for more exercise ideas.

A ‘rep’ is simply 1 complete repetition you exert against weight or complete an exercise I.e 1 rep of a set of bicep curls = 1 bicep curl. The rep range and weight you lift is going to determine the muscle fibre recruitment. How much and which part of the working muscle is engaged. We want to be varying our rep range (and tempo but that’s for another post) to ensure you hit all of a muscle and also to encourage full use of all muscles not just the biggest, strongest ones. This ensures strength across the body is in alignment and prevents injuries. It will also help keep your body on its toes and stop you from hitting a plateau. General rep ranges: 1-5 - strength - long rest periods between sets 6-12 - hypertrophy (muscle growth) - long rest periods 12-25+ - endurance - moderate rest periods or short Did you know that different rep ranges and rest periods also use different energy systems? TBC……. #getresults #gymlife #repranges #weighttraining

Lower Body 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. Complete 3 rounds in your best time with proper form. Rest as needed. 50 Double Unders (or 100 single jump ropes) 40 Weighted Walking Lunges (1-2) 30 Mega Flutter Kicks 20 Weighted Hip Bridges 10 Hand Release Push Ups 5 Triceps Dips Once you’re done with 3 rounds… Finisher: 25 Burpees #LowerBodyChallenge #WorkoutRoutine #FitnessGoals #StayActive #GetStrong #FitLife

Weekly Workout 🔥 Exercise: Mountain Climbers Instructions 🌟 Start in the push-up position. Bend your right knee towards your chest and keep your left leg straight, then quickly switch from one leg to another. This exercise strengthens multiple muscle groups. Focus Area ⚡ - Abs - Lower Back - Quadriceps - Calves - Glutes Want to burn your belly fat and get visible abs? Try theseee🏋️♂️

his 30-minute low-impact cardio HIIT workout is your ultimate session for fast weight loss, shedding pounds, toning up, burning stubborn belly fat, and sculpting those abs you've always wanted. ✅ Efficiency: Just 30 minutes to complete ✅ No Equipment Needed: Just your bodyweight. ✅ Expertly Designed: Ensure safety and effectiveness.

Alternating Arm Chest Press Benefits >>> The alternating chest press not only makes your chest muscles stronger but multiple upper body muscles, as well as your abs. Calorie Burner: The alternating chest press is a multi-joint exercise encompassing upper body muscles, which helps you burn more calories and consequently more body fat. Add this exercise to your workout. It is best to start out with the chest machine and then move into chest press on a bench with dumbells. If you have no idea where to start with a workout plan, DM me and let's talk. First 30 minute consultation is gratis.

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

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

𝐂𝐫𝐚𝐧𝐤 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. 𝐂𝐫𝐚𝐧𝐤 𝟏, 𝟑𝐱 𝐭𝐡𝐫𝐨𝐮𝐠𝐡: 10 Lunges each side 10 Push-ups 10 Weighted squats 10 Plank Tuck Jumps (in plank, “jump” legs forward so they are near your hands, keeping butt low, then “jump” back to plank) 𝐂𝐫𝐚𝐧𝐤 𝟏, 𝟑𝐱 𝐭𝐡𝐫𝐨𝐮𝐠𝐡: 10 Jump Lunges each side 10 Renegade rows each side 10 Total body squat (squat down, touch floor, stand up, reach high, holding DB) 10 Wood chops each side 𝐂𝐫𝐚𝐧𝐤 𝟏, 𝟑𝐱 𝐭𝐡𝐫𝐨𝐮𝐠𝐡: 10 Low Hop Squats 10 Triceps Dips (5 with left leg up, 5 with right leg up) 10 Speed skaters (1-1) 10 Crab toe touches (1-1) #CrankChallenge #FitnessCrank #CrankItUp #ChallengeAccepted #CrankingFitness #CrankModeOn #FitnessChallenge #GetFitCrank #busydad #busyprofessionals

Incorporating squats into your leg day routine is essential for building strength, enhancing muscle growth, and improving overall performance. Squats target multiple muscle groups, including the quadriceps, hamstrings, glutes, and core. Leg Day Routine: 1. Warm-Up: 5-10 minutes of dynamic stretching and light cardio. 2. Squats: 4 sets of 8-12 reps 3. Romanian Deadlifts (RDLs): 4 sets of 8-10 reps 4. Deadlifts: 4 sets of 6-8 reps 5. Lunges: 3 sets of 12 reps per leg 6. Leg Press: 3 sets of 10-12 reps 7. Leg Curls: 3 sets of 12-15 reps 8. Calf Raises: 3 sets of 15-20 reps 9. Cool Down: 5-10 minutes of static stretching #LegDay #Squats #StrengthTraining #MuscleGrowth #FunctionalFitness #MindSet #WorkoutRoutine #FitnessGoals #Glutes #Quadriceps #FitLife #MindSet #Core #Calves