Writing the routine below as well👇
For easy reference + additional detail✨
DAY 1 (Leg Day - Glutes & Hamstring Focused):
- Hip Thrusts
- Goblet Squats
- RDLs
- Deadlifts
DAY 2 (Upper Body):
- Rows
- Bicep Curls
- Tricep Press-Downs
- TRX Band Rows
DAY 3 (Quad-Focused):
- Squats
- Leg Extensions
- Goblet Squats
- Lunges
Everything is 3 sets of 8, 10, or 12 reps depending on the weight + where I am in my cycle—follicular phase is when estrogen is high, so muscles are stronger, while the luteal phase may cause you to drop weight or reps because you’re not as strong. It also depends on whether I’ve just upped my weight or not. If I’ve increased weight, I’m obviously doing less reps until I work my way at up to 12 reps regularly.
IN BETWEEN DAYS: Walks when the weather is nice :)
I have many workouts that I cycle through, but these are some of my go-to’s.
For those balancing fitness with a passion for gaming, creating a weekly workout routine can enhance both your physical health and gaming performance. Leg days focusing on glutes and hamstrings, upper body workouts, and quad-centric routines help build strength and endurance. It's essential to adjust your workouts based on your menstrual cycle. During the follicular phase, heightened estrogen can increase muscle strength, allowing for more reps and heavier weights. Conversely, in the luteal phase, many experience reduced strength, which may require lower weights and fewer reps. This adaptation ensures a sustainable fitness journey. Incorporating cardiovascular activities like walks on rest days improves overall health without burning out. Pairing exercise with your gaming lifestyle not only helps maintain physical fitness but also contributes positively to mental well-being. Adopting a workout routine catering to your gaming lifestyle empowers you to discover your ideal balance between gaming and fitness. Embrace your identity as a gamer girl and find joy in both worlds while staying healthy and active!
