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7-Day-Workout Challenge 2/7

The day of Chong Yew, listening all day, going around hahahaha 💪🏼

Lemon doesn't use the record.

# 7 dayschallenge # Exercise

# lemon 8 civilized

4/7 Edited to

การออกกำลังกายเป็นการลงทุนที่ดีที่สุดเพื่อสุขภาพที่ดีในระยะยาว โดยเฉพาะเมื่อเรามีความมุ่งมั่นที่จะทำเป็นประจำทุกวันเหมือนกับ 7-Day Workout Challenge นี้ วันที่ 2 ของการออกกำลังกาย อาจมีความรู้สึกเหนื่อยหรือท้อ แต่สิ่งสำคัญคือการรักษาแรงจูงใจและทำให้ได้ต่อเนื่อง จากประสบการณ์ส่วนตัว การจัดแผนการออกกำลังกายวันละนิดช่วยให้ร่างกายได้รับการปรับตัวและฟื้นฟูได้ดีขึ้น เช่น การยืดเหยียดเล็กน้อยก่อนและหลังทำท่าหลักของวัน จะช่วยลดอาการบาดเจ็บและเพิ่มคลื่นพลังงานให้ร่างกาย หลังออกกำลังกายแล้วได้ฟังเพลงโปรดก็ช่วยให้มีแรงใจตลอดวันเหมือนในบทความนี้ นอกจากนี้ การแชร์ความคืบหน้าในชุมชนออนไลน์ เช่น #7dayschallenge และ #workout สามารถสร้างแรงสนับสนุนและการมีส่วนร่วมเพื่อรักษาความต่อเนื่องในแผนการได้อย่างดี บางครั้งการที่มีคนคอยแนะนำหรือให้กำลังใจจะทำให้เราผ่านวันยากๆ ไปได้อย่างราบรื่น จำไว้ว่าเป้าหมายของการออกกำลังกายไม่ใช่แค่รูปร่างที่ดีขึ้นเท่านั้น แต่ยังช่วยเพิ่มภูมิต้านทาน ความแข็งแรงของหัวใจ และช่วยให้สุขภาพจิตดีขึ้นในทุกๆ วัน

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A woman in a white sports bra and shorts takes a selfie in a gym with treadmills, introducing a "28 day fitness challenge: workout #1 (glutes & hams)". A "SWIPE" arrow indicates more content.

A woman in a gym performs dumbbell Romanian deadlifts (DB RDLs), bending forward with dumbbells in hand, focusing on glutes and hamstrings. Dumbbells are visible on the floor.

A woman performs leg presses on a Technogym machine, with a high and narrow foot placement, indicating a focus on glutes and hamstrings. She appears to be exerting effort.

28 day challenge: workout #1

LETS GET STARTED!!! workout focus: glutes and hamstrings 🍑👇🏻 ❓if you’re working out for general/ intro fitness: (good time to add in stabilization movements in!) -use a 4/2/1 tempo -1-3 sets X 12-20 reps -50-60% of your 1 rep max -0-90 sec rest between sets ❓if you’re working out for e

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New Core Workout Challenge: Day 1 💪🔥

Stary your fitness journey today with the New Year Core Workout Challenge! 🔥 Day 1 of 7 – Focus: Lower Belly 💪🏼 Let’s crush these core exercises together: 1. Up and Down Plank – 30 secs 2. Heel Taps – 30 secs 3. Flutter Kicks – 30 secs 4. Bicycles – 40 secs 5. Leg Raises – 30 secs How t

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A woman in a pink sports bra and blue shorts takes a mirror selfie, making a peace sign. The image introduces "3-DAY WORKOUT SPLITS" for glute growth, total body, and fat loss, encouraging viewers to swipe for details.

A woman in a maroon sports bra and shorts takes a mirror selfie in a gym. An overlay details a "LEG / GLUTE GROWTH" 3-day workout split: M: hammies + glutes, W: full body, F: quads + glutes, with rest days.

A woman in a grey sports bra and blue leggings takes a mirror selfie in a gym. An overlay presents a "TOTAL BODY BALANCE" 3-day workout split: M: legs, W: upper body, F: full body, with rest days.

(realistic) 3 DAY WORKOUT SPLITS (for beginners) 💫

Finding a workout split is the first step to a successful fitness journey. But you may wonder what the heck a workout split is so let me tell you... it is basically a training program that divides up your workouts to focus on specific muscle groups on different days. You may hear the terms “leg day

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4 day workout split to prep for 2025

Here’s a four-day workout split that is beginner friendly to help you lose fat and build muscle. All of these will of course need to be done inside of a gym. But I do have some at home workout routines posted already. The key is consistency so stick to this plan for the next six weeks to see th

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Snatched workout challenge day 2!!!

Day 2!!! Stay with it and stay consistant!!! We can do this! #workout #workoutchallange #cardioworkout #cardioforbeginners #toned

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A woman in a black sports bra and shorts takes a mirror selfie in a gym, with text overlay 'Beginner workout split 5-day SWIPE' and an arrow indicating to swipe.

A woman performs a barbell squat in a gym, with text overlay 'Day 1: Lower body' indicating the focus of the workout.

A woman performs dips on a dip station, with text overlay 'Day 2: Upper body' highlighting the workout focus.

Beginner workout split (5-day)

This is one of my all time favorite workout splits. If you’re new to the gym this split is perfect for you! 5 days of working out with 2 days off. Rest days are placed on days 4 & 7, but if you would rather workout Monday-Friday and take the weekend off that works as well! If your goal is t

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🚨Get More Out of Your Workout by Warming Up 🚨

Warming up before a workout is crucial for several reasons. ✅It slowly warms up the heart and blood vessels, ✅increasing your body temperature and ✅enhancing blood flow to your muscles. This process not only helps ✅reduce muscle soreness but also ✅lowers the risk of injury. By preparing

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28 day challenge: workout #4

workout focus: quads, details below👇🏻 ❓if you’re working out for general/ intro fitness: (good time to add in stabilization movements in!) -use a 4/2/1 tempo -1-3 sets X 12-20 reps -50-60% of your 1 rep max -0-90 sec rest between sets ❓if you’re working out for endurance: (good time to ad

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