set real fitness goals that you will hit in minimal time

Kickstart Your Fitness Journey with these Fitness Goals: A Simple Gym Workout

As we reach the twenty-fifth day of the new year you will always want to include new fitness goals, many of you are making strides to get back to the gym. We hope your workouts are going smoothly and that you’re staying consistent and injury-free. If that’s the case, fantastic! But if you’re struggling, this post is for you.

A common barrier to achieving New Year’s fitness resolutions is the time commitment required. Walking into the gym without a plan can quickly become overwhelming. That’s why we’re excited to share one of our favorite workouts with you. It’s straightforward, effective, and safe for most of our clients. In fact, your personal trainer probably uses this workout to maintain their own fitness and build muscle.

Let’s dive in to fitness goals!

Simplified Full-Body Workout: Get Back on Track

As you dive into your fitness journey this year, it’s crucial to have a structured plan with fitness goals that keeps you motivated and injury-free. If you find yourself feeling overwhelmed at the gym, we have a straightforward and effective workout that can help you stay on track and see results.

The Full-Body Workout: Overview

This workout targets all major muscle groups aimed to aid you fitness goals, making it perfect for those who want a comprehensive session without spending hours at the gym to achieve your fitness goals. It can be done in about 45 minutes and is suitable for all fitness levels no matter your fitness goals.

Warm-Up (5-10 minutes)

Start with a dynamic warm-up to get your blood flowing and prepare your muscles ready for the workout:

  • Jumping Jacks: 1 minute
  • Arm Circles: 30 seconds forward, 30 seconds backward
  • Leg Swings: 30 seconds each leg
  • Bodyweight Squats: 10-15 reps

The Workout Routine

1. Squats (3 sets of 10-12 reps)

  • Targets: Legs and glutes
  • Tip: Keep your chest up and weight on your heels.

2. Push-Ups (3 sets of 8-10 reps)

  • Targets: Chest, shoulders, and triceps
  • Tip: Modify on your knees if needed.

Time-Saving Workout: The Power of Compound Movements

By incorporating compound movements into your routine you will achieve your fitness goals faster and avoiding machines, you can streamline your workout to just three exercises that target most major muscle groups. This workout typically takes around 60 minutes and is aimed and achieving your fitness goals. (maximum results in minimal effort) and requires a rest day afterward, making it much easier to stick to a program than going to the gym 4-6 days a week.

One of the standout features of the 5×5 workout is that you start with lighter weights. We recommend our clients begin with 50% of their repetition maximum (RM). This approach allows you to focus on form while gradually building muscle over time aiding you achieve your fitness goals in faster time.

For instance, if your one-rep max (1 RM) for squats is 100 lbs, you would start your 5×5 routine squatting with 50 lbs (100 x 0.5 = 50). As you gain strength, you can increase the weight by about 5 lbs each week for every completed set. This method ensures that you progress steadily while minimizing the risk of injury, thanks to your focus on form from the very beginning. Before you know it, you’ll be lifting significantly more weight safely and effectively!

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 “If you want something you’ve never had, you must be willing to do something you’ve never done.”

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