My workout split with Lupus!
#gettoknowme #workouts #workoutroutine
I wanna first start with I always do about 5-10 mins of stretching before & after my workout & these are just ideas for the week… sets and reps are up to you. Typically I do 4-5 sets 8-10 of each exercise.
Day 1 - Glutes & Hamstrings - Bulgarian split squats • Hip thrusts • laying hamstring curls • kickbacks • RDLS • front rack high steps •
Day 2- Shoulder Chest & triceps - Face pulls•tricep push downs • Dumbell shoulder press • bench press (bar or dumbells) •tricep extensions • lateral raises • front raises • Arnold press• flyes
Day 3- Glutes & Quads- Squats• leg press• leg extensions • split squats • front squats • hack squats • goblet squats• lunges.
Day 4- Back & Biceps- barbell rows• deadlifts• hammer curls • curls ( bar or dumbbells)• lat pull downs• cable rows• cable curls • bent over rows • cable rope straight arm pulldowns • face pulls • bent over reverse flyes
Favorite stretches- alternating shoulder mobility• cat cow• sidebends • inch worms • straddle fold hip sways • hip flexor frontal • banded glute bridges • external hip rotation •leg swings • pigeon • downwards dog • bird dogs
For those living with lupus, finding the right workout routine can be challenging yet essential for maintaining health and wellness. A well-structured workout split can help manage symptoms while promoting physical strength and flexibility. Start each session with 5-10 minutes of stretching to prepare your body. Consider focusing on major muscle groups throughout the week. For glutes and hamstrings, effective exercises include Bulgarian split squats and hip thrusts, which not only target strength but also improve mobility. On shoulder, chest, and tricep days, incorporating face pulls and dumbbell shoulder presses can enhance upper body strength and stability. Remember, listening to your body is crucial; adjust sets and repetitions based on your energy levels. Don't forget to add in some favorite stretches like cat-cow and alternating shoulder mobility to prevent injury and increase range of motion. Staying active with a mindful approach ensures that you honor your body as you tackle each workout!
Keep it up, Awesome work🔥