68 lines
2.3 KiB
Markdown
68 lines
2.3 KiB
Markdown
# Current workout routine
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## Week
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| Day | Workout | Time |
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| ----- | ------------------------------------ | ---- |
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| Mon | Full Body (Lower + Arms + Core) | 40m |
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| Tues | Rest | |
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| Wed | Rest | |
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| Thurs | Full Body (Chest + Core + Shoulders) | 40m |
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| Fri | Rest | |
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Order: Chest, Legs, Arms, Cardio / Core, Posture
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Don't do more than 45m per day.
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## Equipment
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- Dumbbell set, at least 2 pairs of handles.
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- Yoga mat
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- Pillow
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## Extras
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Use the android app XPlayer, a video player you can mute, so I can listen to audiobooks / music while I work out.
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## Videos
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### Chest
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- [MiDASMVMT - 15 min dumbell chest workout](https://www.youtube.com/watch?v=4o1YzksPuqg)
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- [Fraser Wilson - 20 min chest and shoulder](https://www.youtube.com/watch?v=TDtemhu9PjA)
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### Arms
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- [Fraser Wilson - 15 min arm workout](https://www.youtube.com/watch?v=UY6-JzdnHUM)
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- [Fraser Wilson - 20 min dumbell arms](https://www.youtube.com/watch?v=nzwU9RR6l2w)
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### Back
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- [MiDaSMVMT - 15 min Dumbbell back](https://www.youtube.com/watch?v=QjzlUcjsRLs)
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### Shoulders
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- [MiDaSMVMT - 15 min shoulders and traps](https://www.youtube.com/watch?v=QQ5kX8BBmw4)
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### Lower
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- [FitnessBlender - 30 min dumbbell squats and deadlifts](https://www.youtube.com/watch?v=R0FxMguetIw)
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- [Juice & Toya - 20 min lower body dumbell workout](https://www.youtube.com/watch?v=_PRk8DH2_mY)
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- [Fraser Wilson - 20 min home leg workout](https://www.youtube.com/watch?v=-wg9g9Uxomg)
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### Cardio / abs
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- [FitnessBlender - 20 min Brutal HIIT Ladder Workout](https://www.youtube.com/watch?v=cZnsLVArIt8)
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- [Fraser Wilson - 20 min Dumbell abs](https://www.youtube.com/watch?v=n9HcNA2AXnQ)
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- [Pamela Reif - 10 min hiit workout](https://www.youtube.com/watch?v=zr08J6wB53Y)
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- [Athlean X - 6 pack abs workout (10 mins)](https://www.youtube.com/watch?v=1OF3q6MHie8)
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### Posture / corrective
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- [Jeremy Ethier / GjustLink - Follow-along 12 min posture routine ](https://www.youtube.com/watch?v=oV67sCZwBuc)
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## Dieting
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- [Intermittent Fasting - the science and benefits](https://www.youtube.com/watch?v=7nJgHBbEgsE)
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- [Jeff Nippard - The smartest way to get lean](https://www.youtube.com/watch?v=d8V9ZaSq9Oc)
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