March 02, 2023

Maximize Your Workout Routine with This freebeat 7-Day Plan

Are you tired of aimlessly wandering around the gym, unsure of what to do next? Or maybe you’re in need of a new workout routine to spice things up. Look no further than this 7-day workout plan, designed to help you build strength and stay motivated. With a focus on different muscle groups each day, this plan will keep you engaged and challenged. Plus, it’s brought to you by freebeat, the leading brand in gamified exercise equipment and innovative workout technology. Let’s dive in!!!!!!

Warm-up: Start with 5–10 minutes of light cardio or stretching to get your blood flowing. Position: Pay attention to your form and posture while performing each exercise. For example, keep your back straight while performing squats and lunges.

Squats: 3 sets of 8–10 reps. This exercise works your glutes, quads, and hamstrings.

Lunges: 3 sets of 8–10 reps per leg. Lunges help tone and strengthen your glutes, quads, and hamstrings.

Leg press: 3 sets of 8–10 reps. This exercise is great for building lower body strength.

Leg extensions: 3 sets of 10–12 reps. Leg extensions help to target the front thigh muscles.

Hamstring curls: 3 sets of 10–12 reps. Hamstring curls help to strengthen the back of your legs.

Cool-down: Finish with 5–10 minutes of light cardio or stretching to cool down your body.

 

Warm-up: Begin with 5–10 minutes of light cardio or stretching. Position: Keep your back straight and your elbows close to your body while performing exercises like bench press, pull-ups, rows, and overhead press.

Bench press: 3 sets of 8–10 reps. This exercise works your chest, shoulders, and triceps.

Pull-ups or lat pulldowns: 3 sets of 8–10 reps. This exercise works your back and biceps.

Rows: 3 sets of 8–10 reps. This exercise targets your upper back and shoulders.

Overhead press: 3 sets of 8–10 reps. This exercise works your shoulders and triceps.

Bicep curls: 3 sets of 10–12 reps. This exercise helps to build bicep strength.

Tricep extensions: 3 sets of 10–12 reps. This exercise targets the triceps.

Cool-down: Finish with 5–10 minutes of light cardio or stretching to cool down your body.

 

Maximize Your Workout Routine

Warm-up: Begin with 5–10 minutes of light cardio or stretching. Position: Keep your back straight and engage your core while performing exercises like bench press, chest flyes, and tricep pushdowns.

Bench press: 3 sets of 8–10 reps. This exercise works your chest, shoulders, and triceps.

Incline bench press: 3 sets of 8–10 reps. This exercise targets the upper chest muscles.

Chest flyes: 3 sets of 10–12 reps. This exercise helps to tone and strengthen your chest muscles.

Tricep pushdowns: 3 sets of 10–12 reps. This exercise targets the triceps.

Skull crushers: 3 sets of 10–12 reps. This exercise helps to strengthen your triceps.

Cool-down: Finish with 5–10 minutes of light cardio or stretching to cool down your body.

Warm-up: 5–10 minutes of light cardio or stretching

Deadlifts: 3 sets of 8–10 reps

Rows: 3 sets of 8–10 reps

Pull-ups or lat pulldowns: 3 sets of 8–10 reps

Bent-over rows: 3 sets of 10–12 reps

Reverse flyes: 3 sets of 10–12 reps

Bicep curls: 3 sets of 10–12 reps

Hammer curls: 3 sets of 10–12 reps

Cool-down: 5–10 minutes of light cardio or stretching

Join our Rockstar Instructor Kayley for an intense and energetic cycling class. This is a great way to get your heart rate up and burn some calories while having fun. You’ll work your legs, glutes, and core as you ride to the beat of the music. Be sure to bring plenty of water and a towel, and get ready to sweat!

Take a well-deserved rest day and allow your body to recover and recharge for the upcoming week. Use this day to relax, stretch, or do some light activity like walking or yoga. Remember, rest is just as important as exercise in achieving your fitness goals.

We hope this updated plan helps you achieve your fitness goals and stay motivated. Remember to always listen to your body and adjust the plan as needed. Stay committed, stay consistent, and you’ll see results!

 

Written by freebeat