Month 1 - Day 12/28 ✅ Exposed Weaknesses, Built Awareness

Workout Breakdown:

Wall-Assisted Handstand Hold – 3x20-30 sec

Pistol Squats (Assisted if needed) – 3x5-10 per leg

Archer Push-Ups – 3x8 per arm

Hollow Body Hold – 3x30 sec

#gymsky #fitnesssky #LifesSimpleJoys

Month 1 - Day 11/28 ✅ Beach Workout in Cancun

* Jump Squats – 3x15 reps
* Burpees – 3x10 reps
* Mountain Climbers – 3x30 seconds
* Plank Variations (Front, Side, Dynamic) – 3x30-45 seconds
* Flutter Kicks – 3x20 reps
* Optional Cardio: 15-20 mins swim

#gymsky #fitnesssky #lifessimplejoys

Month 1 - Day 10/28 ✅ Adapting to Travel Workout

Here’s the routine:

* Pike Push-Ups – 3x10-12 reps
* Diamond Push-Ups – 3x8-12 reps
* Superman Pulls – 3x12 reps
* Incline Push-Ups – 3x10-12 reps
* Plank Shoulder Taps – 3x20 reps total
* L-Sit Hold - 3x30 secs

#gymsky #fitnesssky #LifesSimpleJoys

Month 1 - Day 9/28 ✅ Mobility

Recovery Routine:

• Cat-Cow Stretch – 1 min
• World’s Greatest Stretch – 1 min per side
• Hip Flexor Stretch – 1 min per side
• Shoulder Dislocates – 1 min
• Foam Rolling – 3-5 min
• Optional: 20–30 min low-intensity cardio

#gymsky #fitnesssky #LifesSimpleJoys

Month 1 - Day 8/28 ✅ – Building Strength w/ Control

The last week I was cringing at my form so I’m focusing on making each passing movement better. Full range of motion through each movement even if it takes me longer or I fail earlier. Anyone else working it?

#Gymsky #Fitnesssky #LifesSimpleJoys

Month 1 - Day 7/28 ✅ Rest & Recovery

Celebrated my girlfriend’s birthday by taking a class in our onesies (yes, really) and hitting the dance floor with friends after. Lifting weights is great, but so is lifting your spirits.

#gymsky #fitnesssky #lifessimplejoys

Month 1 - Day 6/28 ✅ – Full-Body Strength Progression

- Squat (Goblet or Barbell) – 3x8-10 reps
- Bar Deadlift – 3x8 reps
- Push-up Progression – 3x12-15 reps each (tried those diamonds..)
- Dumbbell Row – 3x10-12 reps per arm
- Plank Variations – 3x45 sec each variation

#gymsky #fitnesssky

Month 1 - Day 5/28 ✅ – Mobility

Split Day 5: Rest or Active Recovery

Option 1: Complete rest day
or
Option 2: Mobility routine + 30-minute low-intensity cardio

Not every day has to be all-out effort. Smart training = knowing when to push and when to recover.

#gymsky #fitnesssky #mobility

Month 1 - Day 4/28 ✅ – Conditioning & Core

- Kettlebell Swings – 3x15 reps
- Medicine Ball Slams – 3x12 reps
- Jump Rope (or Battle Ropes) – 3x30 sec
- Core Circuit (Plank, Russian Twists, Hanging Leg Raises) – 3 rounds, 30 sec per move
- Low-Intensity Cardio – 15-20 min

#gymsky #fitnesssky

Month 1 - Day 3/28 ✅ Full-Body (Upper Body Emphasis)

Here’s it is:

- Deadlift – 3x8-10 reps
- Dumbbell Bench Press – 3x8-12 reps
- Pull-ups – 3x6-10 reps
- Bulgarian Split Squat – 3x8-10 per leg
- Plank Variations (Front or Side) – 3x30-45 sec
- Fast Farmer’s Carry – 3x30 sec

#gymsky #fitnesssky

Day 1 of the new plan:

Goblet Squat – 3x10-12
Romanian Deadlift – 3x8-10
Step-ups – 3x10 per leg
Push-ups – 3x10-15
Bent-over DB Row – 3x10-12
Hanging Knee Raises / Plank – 3x10-12
Farmer’s Carry – 3x30 sec

Let’s get after it. Who else is locked in this month?

#gymsky #fitnesssky

Picked up the clubs after a few months of moving around. Spring is coming!

#gymsky #fitnesssky #golfsky

First day 5 in my split since Christmas😮‍💨

Day 5: Full Body and Cardio
Deadlifts: 4 x 8-12 reps
Kettlebell Swings: 3 x 15 reps
Push Press: 3 x 10 reps
Box Jumps: 3 x 10-12 reps
Battle Ropes: x 30-45 seconds
Treadmill Intervals: 20 minutes (1-minute sprint, 2 minutes walk/jog)

#gymsky #fitnesssky

Day 4: Shoulders and Abs

Overhead Shoulder Press: 4 x 8-12 reps
Lateral Raises: 3 x 12-15 reps
Front Raises: 3 x 12-15 reps
Rear Delt Flyes: 3 x 12-15 reps
Upright Rows: 3 x 10-12 reps
Russian Twists: 3 x 15-20 reps
Hanging Leg Raises: 3 x 12-15 reps
Bicycle Crunches: 3 x 15-20 reps

#gym #exercise

Getting back into routine

Day 2: Back and Biceps
* Pull-Ups: 4 sets to of 8-12 reps
* Bent Over Rows: 4 sets of 8-12 reps
* Lat Pulldowns: 3 sets of 10-12 reps
* Seated Rows: 3 sets of 12 reps
* Barbell Curls: 3 sets of 10-12 reps
* Hammer Curls: 3 sets of 12-15 reps
* 20-mins jog @ 6:00min/km pace