Peachedesigns_Ashley🇨🇦

777 followers

Follow

Follow

Follow

0 saved

1

Swimming 5 days a week ❤️

Feels like summer now ❤️❤️❤️ #swimming #fittnessgoals #fitnessmotivation #feelslikesummer

2025/7/8 Edited to

Swimming consistently five days a week has truly transformed my approach to fitness. Personally, I swim a mix of strokes including freestyle and breaststroke, covering nearly 2,000 meters per session, which helps me burn over 700 calories — an excellent way to stay fit without the impact stress of gym workouts. One of the great things about swimming is how it engages the whole body. Unlike gym routines that often isolate muscle groups, swimming combines strength, endurance, and cardiovascular training — you get a full-body workout every time. For anyone wondering about the benefits of a swimming routine, daily sessions can improve muscle tone, especially in the shoulders, back, and core, contributing to the so-called "swimmer’s body." It’s also fantastic for weight management and enhancing lung capacity. Incorporating various styles keeps the workout interesting and targets different muscles. For example, breaststroke is great for leg strength while freestyle boosts cardiovascular endurance. Using equipment like kickboards adds variety and helps focus on specific areas. If you’re curious about managing your swimming fitness goals, I recommend tracking calories burned and heart rate to ensure you’re exercising effectively. Using tips from personal trainers, such as pacing yourself and focusing on technique, can significantly improve results. Overall, swimming five days a week during warm months feels more like fun than exercise, making it easier to maintain a consistent routine. Whether you’re aiming for weight loss or simply feeling more energized, swimming is an excellent, low-impact fitness choice.

Related posts

2 WEEK SUMMER CHALLENGE | FREE GUIDE🍋

Are we ready for summer?!?!?!? We literally have almost a month until summer starts! (If you wanna be added to our support discord group, click the link in bio) I created this challenge for the girlies who suffer from bloating or just all around stubborn belly fat and want to see a change like

4954 likes

Plan a routine for working out 3 days per week

Here's a great example of how to structure your workouts if you're lifting 3 days a week. This will help you target each muscle group 2x per week, which is ideal for progress! Day 1: Lower body workout Example Workout - KAS glute bridge 3 x 8-12 - Leg press 3 x 6-10 - Single leg RDL

81 likes

A woman in workout attire stands in a gym hallway, holding a pink water bottle and phone. An overlay reads 'a week of workouts HOW TO PLAN 3 LIFTING WORKOUT DAYS', introducing a 3-day lifting workout plan.

A woman performs a sumo squat with dumbbells in a gym. An overlay details 'day 1: FULL BODY EXAMPLE WORKOUT' including sumo squats, lunges, bent over rows, shoulder press, triceps extension, and hammer curls.

A woman from behind uses a gym machine, with arrows highlighting her back muscles. An overlay describes 'day 2: UPPER BODY EXAMPLE WORKOUT' featuring machine rows, lat pulldowns, overhead press, overhead extension, and reverse flyes.

3 days per week workout plan to get fit!

If your goal is to work out 3 days a week and build some solid lifting strength, here's a great plan for you to follow, including example workouts! Feel free to substitute for whatever exercises you'd like: We want to hit each muscle group 2x per week, so day 1 is going to be a full body

39 likes

Workout routine for lifting 4 days per week

If you're planning to lift weights 4 days a week, here's a very solid workout plan that will give you great results if you do it consistently and push yourself! Day 1: Glutes & hammies Here's an example workout you can do: - Hip thrust 3 x 8-12 - Dumbbell RDL 3 x 8-12 - Glu

330 likes

5 days a week workout split

This is my weekly routine that has helped me drop 30+ pounds in 6 months! Monday- CARDIO 30 minutes of cardio (target heart rate range 160-180) Tuesday- ARM DAY 💪🏼 1. 10 minutes of cardio 2. Lateral raises 3 sets of 10 (10/15 lb weights) 3. Shoulder press 3 sets of 10 (10/15 lb weights) 4

292 likes

A woman in workout attire takes a mirror selfie in a gym, with text overlayed: 'A WEEK OF WORKOUTS HOW TO PLAN 4 DAYS PER WEEK'.

A woman performs a cable row exercise, illustrating Day 1's back and biceps workout, which includes lat pulldowns, cable rows, bent over rows, biceps curls, and assisted pull-ups.

A woman performs a dumbbell RDL, demonstrating Day 2's glutes and hamstrings workout, featuring hip thrusts, dumbbell RDLs, reverse lunges, and cable kickbacks.

Planning to work out 4 days a week

Here's a structure you can follow to work out at the gym 4 days a week and get further in your lifting journey! This is great for any fitness level: Day 1 is going to be pulling exercises, which are your biceps and back. Here's an example workout: lat pulldown 3x8 cable row 3x10 ben

15 likes

Beginner Push & Pull Days || Upper Body 2x a Week

Upper body days can be SO rewarding once you find a routine that works for you! 💪🏼Whether you’re looking to build strength, tone your arms, or improve posture, having a balanced Push & Pull day is key. Here’s a simple guide to get started: ✨ Slide 1: Warm-Up & Cool-Down essentials to pre

93 likes

4 days per week workout routine 

Day 1: Glutes & Hamstrings workout Example Workout (3 sets of 6-12 reps each): - KAS glute bridge - Romanian deadlift (RDL) - Bulgarian split squat - Glute medius kickback - Leg curl Then rest 1 day Day 2: Pull workout (back & biceps) Example Workout (3 sets of 6-12 reps each):

56 likes

Get a Toned & Slim Upper Body: Workouts + Tips

🍋How to Prevent Arm Fat: Maintain a balanced diet and exercise regularly to prevent fat accumulation. Avoid insulin-spiking snacks and prioritize nutrient-rich foods to support weight management goals. Additionally, prioritize sufficient sleep, as inadequate sleep can hinder weight loss efforts.

248 likes

- Reliving Summer Pool Days 🌞🏊

When I was younger, summers were all about pool days with friends. We played endless games like making a whirlpool, playing Marco Polo, and Chicken Fight, laughing and splashing until sunset. 🏊‍♀️🌞 Soooo here’s a small list because as the years go on I try to recall all the games we used to pl

3593 likes

The image displays the title slide for a "5-Day Workout Plan" using only the Smith Machine, with a gym background featuring the machine. It encourages users to double tap and follow for more content, and to swipe for details.

This image outlines "Day One" of the Smith Machine workout plan, focusing on Glutes & Hamstrings. It lists exercises like Glute Bridges, Bulgarian Split Squats, RDL's, Lunges, Good Mornings, and Sumo Squats, with instructions for each, and a treadmill cool-down.

This image details "Day Two" of the Smith Machine workout plan, targeting Chest, Shoulders, Triceps, & Arms (Push). It includes exercises such as Shoulder Press, Close-Grip Press, Bench Press, Reverse-Grip Bench Press, Front Raises, and Skull Crushers, with instructions and a treadmill cool-down.

5 DAYS A WEEK WORKOUT PLAN 👀🩷

Do y’all still not know what workouts to do? Here’s one using ONLY the Smith Machine 🩷 Do you love the SMITH MACHINE & been trying to fina more workouts to do on it? Think the Smith Machine is just for beginners? Think again! This full 5-day routine will hit every muscle group, helping yo

19 likes

A person in workout attire is seen in a gym, posing for a mirror selfie. The image is titled "FULL BODY Three day Split" and includes a "Swipe" indicator.

Text outlines workout instructions for warmups, supersets, and progressive overload, explaining how to perform them. A yellow "SWIPE" arrow is visible.

Text provides guidance on hydrating between sets and taking at least a 2-minute rest. A yellow "Swipe" arrow is at the bottom.

3 days a week workout split

As a single working mother, going to the gym everyday is a challenge. Here’s a 3-day split for full body, you’re targeting arms, legs, booty, and abs 💪🏻 do cardio for some razzle dazzle ✨

72 likes

Tips to lowering your cholesterol in 14 days✨

Lowering cholesterol in 14 days requires a holistic approach that includes dietary changes, lifestyle adjustments, and possibly supplementation. Here are some tips: 1. Dietary Changes: • Increase Fiber Intake: Eat more soluble fiber, found in oats, beans, lentils, fruits, and vegetables. Fib

184 likes

A sunset over a field with trees, featuring the title 'SPELL TIMING' and 'The best days of the week to cast a spell', along with a sun and alarm clock emoji.

Against a sunset backdrop, text details spell timings for Sunday (success, wealth, healing, ruled by Sun) and Monday (divination, intuition, home, fertility, ruled by Moon).

A sunset scene with text outlining spell timings for Tuesday (success, courage, passion, self-esteem, ruled by Mars) and Wednesday (communication, travel, business, money, luck, ruled by Mercury).

SPELL TIMING ☀️⏰ Days of the week 🌱

#witchesoflemon8 #Lemon8 #witchyvibes #tips #witchcraft #Lemon8

119 likes

Workout split 5 days a week

My 5 day split! Day 1: chest Day 2: leg day with a quad focus Day 3: back and bi Day 4: chest (again) and tris and shoulders Day 5: leg day with a glute and hamstring focus #workout #split #workoutroutine #lifting #exercise #workoutsplit #legday #chestworkout #backandb

15 likes

7days a week, only one hour a day✨

Try this workout split! When you’re short on time, all you need is 1 hour a day! For the busy person or the beginner, it works for everyone! You got this! I got this! We got this! Let me know if you try it💕 #workoutsplit #busygirlworkout #motivation #workout 🏋️ #womenempowerment

82 likes

Week 2- Days 3 of my 30 days challenge

Achieving this goal has been quite a challenge for me. Initially, I struggled with finding the motivation to work out, but now, as I see progress, I am inspired to continue on this journey. I've come to realize that having a gym membership is not the key to getting in shape. What truly matters

110 likes

Things I did asides going to gym 3 days a week.

1st year - I dropped all bad eating habits, it was a real 12 months battle going back n forth and that's fine. 2nd year - Picked up new eating habits and cut off lunch meals. Breaking my fast every noon. 3rd year - Getting used to my new habits and adding up new ones my body communicates

5095 likes

Build a Fat-Loss Workout Plan For Summer 🍑✨🔥

Hey ladies! Ready to build your own weight-loss workout plan? Rule☝️: Weight-loss workout plans aren't just about cardio. If you're on a weight-loss journey, you've probably asked yourself, "What should I eat?" (See slide 3) and "What should my workouts look like?"

1786 likes

A flat lay image showing gym essentials like a yoga mat, water bottle, dumbbells, a resistance band, and white sneakers, with an overlay text announcing a "5-day gym workout split to slim waist and build muscle."

Text detailing the "Day 1: Upper Body Strength (Push Day)" workout plan, including warm-up, exercises like Bench Press, Shoulder Press, Tricep Dips, Incline Dumbbell Fly, Push-ups, and Plank, with specified sets and reps.

Text outlining the "Day 2: Lower Body Strength" workout plan, featuring warm-up, exercises such as Barbell Squats, Deadlifts, Walking Lunges, Hip Thrusts, Bulgarian Split Squats, and Russian Twists, with sets and reps.

5 days/week workout plan

#workoutsplit #workoutroutine #workoutplan #workouts #gymworkoutguide

172 likes

A woman in black workout attire takes a mirror selfie in a gym, with text overlay "Beginner 2 Day Workout Split" and social media handles. A black backpack is on the floor beside her.

A woman performs hamstring curls on a machine in a gym. Text overlay details "Full Body: day 1" exercises including thrusters, ham curls, bicep curls, and front raises, with 4 sets of 40 seconds.

A woman performs a dumbbell back row in a gym. Text overlay details "Full Body: day 2" exercises including squat jumps, tricep dips, lunge jumps, and back rows, with 4 sets of 40 seconds.

WORKOUT SPLIT & ROUTINE 2 DAYS A WEEK

If you’re short on time and can only dedicate 2 days a week to working out, try this workout split It is full body focused and targets each muscle group for a total body burn Add a core circuit or 10-15 minutes of cardio if you have more time to spare #lemon8partner #fullbody #workout

51 likes

This image outlines Monday's cleaning schedule, focusing on bathrooms. Tasks include washing towels and rugs, cleaning mirrors, scrubbing the toilet, shower, tub, sink, and faucet, wiping vanity doors, vacuuming, mopping, and replenishing toilet paper.

This image details Tuesday's cleaning schedule for bedrooms. Tasks involve washing and changing sheets, refreshing and vacuuming the mattress, decluttering, dusting surfaces, cleaning windows and mirrors, and vacuuming flooring.

This image presents Wednesday's cleaning schedule for the living room. Tasks include dusting flat surfaces, refreshing the couch by vacuuming cushions and spot treating upholstery, cleaning interior windows, wiping down electronics, and vacuuming flooring.

Cleaning days of the week

#cleaning clean these rooms on these days…… #stationery #lemon8challenge

1569 likes

Girls trip to Washington State: 1 week Itenerary🏔️

2 years ago I planned the BEST girls trip to Washington State and it still live in my head rent free! If you’re wanting a mountain and forest filled summer with days spent hiking, swimming in lakes, and exploring cute towns…then save this post for your next summers girls trip! Logistics -Fl

2294 likes

My workout schedule this week!

✨ simple weekly workout routine (realistic + actually works) I finally stopped overcomplicating workouts and made something I can actually stick to… and this is it 🤍 no gym. no crazy routines. just consistency. here’s my weekly split: 🧸 monday (lower body + core) wall sits, squats, glu

64 likes

Step-by-Step Plan to Fitness & a Better U in 2025💪

I know starting (or restarting) your fitness journey can feel overwhelming. Trust me, I’ve been there. Whether you're a complete beginner, someone who started wrong, or someone who gave up and is now ready to try again, this guide is for you. I’m going to break it down into small, digestible pi

486 likes

5k 8-Week Training Plan 🏃🏻‍♀️

#running #protein #lemon8bookclub #Lemon8Diary #gymworkout

93 likes

A skeleton with green skin and a pink towel on its head and body takes a selfie with a smartphone, illustrating the title "Funny memes I found this week."

A green puppet character in a pink dress and sparkly headband looks dazed, captioned "This is who you're asking to work 40 hours a week btw."

Roger from American Dad lounges on a purple couch, holding a martini glass with a serious expression, captioned "Me watching murder mysteries like I'm one of the detectives."

Funny memes I found this week

The ancestors are definitely disappointed! 😅🤭 #memes #funny #Lemon8 #fyp #viral

953 likes

Almost 5 days a week.

You really can't expect me to miss a therapy session, right?? #gymgirltiktok #fitnessjourney #fitnessjourneymotivation

41 likes

This image presents the introduction and the first part of Week 1-2 of an 8-week workout plan. It details Monday's Upper Body Strength routine, including warm-up and exercises like push-ups, dumbbell bench press, bent-over rows, dumbbell shoulder press, and plank, for losing weight and gaining muscle.

This image presents the introduction and the first part of Week 1-2 of an 8-week workout plan. It details Monday's Upper Body Strength routine, including warm-up and exercises like push-ups, dumbbell bench press, bent-over rows, dumbbell shoulder press, and plank, for losing weight and gaining muscle.

This image details the Week 1-2 workout plan, covering Tuesday's Cardio and Core exercises (Russian Twists, Leg Raises, Bicycle Crunches), Wednesday's Lower Body Strength (Squats, Lunges, Deadlifts, Calf Raises, Glute Bridges), Thursday's Active Rest, and the beginning of Friday's Full Body Circuit.

8 week workout plan

Here you go #workout🏋️ #8weekworkoutplan

7 likes

Workouts To do 365 days

Add this too the schedule: Part 1;2;3 add in more resistance training and barre ### Weekly Workout Routine #### **Monday: Strength Training (Lower Body & Core)** - Warm-Up: 5-10 minutes dynamic stretches (leg swings, hip circles) - Exercises: - Squats: 3 sets of 10-12 reps - Deadlif

70 likes

A powerful waterfall, Gullfoss, cascades into a canyon under a cloudy sky, surrounded by green cliffs. The image highlights this Golden Circle stop in Iceland.

A person in a dark jacket walks towards the majestic Skógafoss waterfall, which plunges over a cliff onto a rocky, wet ground under a cloudy sky.

Two brown Icelandic horses with thick manes stand in a green grassy field under a blue sky, with one looking directly at the camera through a fence.

How to spend a week in Iceland🇮🇸

South Iceland Itinerary Iceland is absolutely an incredible getaway! You could easily spend weeks here and still have so much more to explore. If all you have is 1 week, I would highly recommend exploring South Iceland! When you fly into Iceland, you’ll most likely arrive in an airport called

47 likes

Planetary Magic & Days of the Week

Just like with the moon phase correspondences each day of the week is ruled by a planet that has a correspondence to each spell. Planetary magic involves working with the energies and symbolism of planets. Each planet has its own color, metal, herb, and plant, crystal, day of the week, and astrolog

14 likes

4 days a week workout split

#workout #workoutroutine #workoutplan #workoutsplit #woman #gym #gymgirl #era #working out is my therapy #unfiltered

23 likes

New hairstyles for 5 days of the week💗🎀✝️🎧

⭐️Overall rating: /5: Hope u love it💗🎀✝️🎧 #hair styles #cutehairstyles #prettyhairstyle #girlhairstyles #cutegirlhairstyles #hairstylesforgirls #this hairstyle is so cute #cute hair😍 #mack

598 likes

A white table displaying the Japanese days of the week from Thursday to Saturday, with columns for Hiragana, Kanji, Romaji, and English. Below the table, text explains that "Day=Youbi" is the correct written form, and "Day=Yobi" is casual.

Days of the week in Japanese

so before I was learning both Spanish and Japanese, but I've decided to learn Japanese solo and pick up Spanish once I finished N4 at. So here's the days in Japanese. enjoy and stufy hard . . . #studyingjapanese #japaneselearning #learnjapanese #digitalart #learnwithme

42 likes

Lazy Girl Workout Challenge 7 Days❤️‍🔥

HOW DO YOU SPLIT YOUR WORKOUTS OVER 7 DAYS? I'd recommend either doing full body every day... so different muscle groups for each circuit. Monday: Circuit 1 focus on legs, Circuit 2 focus on back, Circuit 3 focus on Arms and shoulders, Circuit 4 focus on core Or Focus on a different muscl

970 likes

Days of the week ~ Months of the year

Hey everyone! Just wanted to share a quick reminder of the days of the week and months of the year in Spanish. Hope this helps you! ¡Hola a todos Les comparto un recordatorio de los días de la semana y los meses del año en Español. ¡Espero que sea útil! #Lemon8Diary #Lemon8 #teacher #spa

19 likes

come run with me for a week!🏃‍♀️

this week was very difficult and i started off the week with my ankle hurting very bad, but ended the week feeling strong and confident! whether you train once a week or every day, running is a sport that has easy days and very difficult days. just remember that no matter how hard a run is and how

58 likes

Routine for 5 days of the week

#summerbod #gym #gymrat #routine

22 likes

See more