Cycle 5 Day 2 + Journal Prompts
#motivation #workoutplan #lowerbodyworkout #Fitness #90daychallenge
Today, we’ll be doing a lower body push day. Yesterday was upper push so now we’re doing lower.
Make sure to always do controlling reps during your interval or whatever is comfortable. If this is the time to increase weights then do so.
Tomorrow is core&abs and then we’ll have an active rest day the day after. I am keeping the 3 days on/1 day off x3 then full body and full rest. This makes for 10 workout days total with 3 active rest days and a full rest day. In complete total the “cycle” is 14 days. Now if you’re a mom like me and sometimes the workout day is on a busy day (appointments, school events, sports, therapy, etc) then you can always switch the days around to what works for you. If you need help with that or a sample let me know in a DM or comment below.
If you are starting out and haven’t done any of the other cycles that’s okay too. You can easily take the workout plan for cycle 5 and do them 6.5 times to make it a 90 day workout. The workouts are in intervals but if reps work better for you I’d suggest timing yourself for 45 seconds and seeing how many reps you can do and go from there. Increasing reps each cycle is encouraged.
Incorporating a structured workout schedule like the 14-day cycle described, which combines targeted days such as Lower Push, Upper Push, Core & Glutes, along with active and full rest days, provides a balanced approach to build strength and recovery. For Day 2 focused on the lower body push, exercises like kettlebell squats, glute bridges, fire hydrants, donkey kicks, and side-lying leg lifts are excellent for strengthening quads and glutes. To maximize effectiveness, controlling your reps and adjusting weights progressively is encouraged. Timing your reps for intervals of about 45 seconds, as suggested, helps maintain intensity while preventing overexertion. This method is especially useful if you prefer interval training over fixed reps. The inclusion of pre- and post-workout journal prompts enhances motivation and mindfulness throughout your fitness journey. For example, before the workout, evaluating how your shoulders and arms feel, your energy level on a scale, and any needed modifications can prepare you physically and mentally. After the workout, reflecting on the exercises that felt strong or challenging and noting progression goals or weight adjustments supports continuous improvement. Moreover, the flexibility to rearrange workout days, especially for busy individuals like parents managing appointments and other commitments, makes this plan adaptable to various lifestyles. Maintaining protein intake, such as consuming 4-6 eggs or protein shakes post-workout, supports muscle recovery and growth. Tracking these elements consistently can help transform the 14-day cycle workout program into a full 90-day challenge by repeating and progressing through the cycles. This approach not only boosts physical fitness but also cultivates a sustainable and realistic workout habit with tailored intensity based on daily readiness and personal goals.
