Today we are giving a workout routine for this week + 3 simple dinner recipes you can make that will be healthy and taste good.

Check for the PDF file at the bottom for a printable version of both the workout routine and the recipes.

Always remember to put us in primary so we don’t end up in your junk.

This week’s workout has been designed for maximum effectiveness and has been altered to fit working at home and the gym.

Remember that you can change this workout to fit your desire.

If you have any concerns or questions, remember to contact us for more info or for your story to be featured in our next email.

Remember to focus on taking one step at a time.

Always keep the people around you motivated and willing to take that extra leap.

We as a company are excited to grow and create better and more entertaining emails for you.

We have learned more than ever and want to help you with your journey.

Now that is enough talking so here’s the workout you have been waiting for.

Sunday Routine

Warmup:

Begin with a 10-15 minute session of meditation, focusing on stretching and breathing control. Take time to concentrate on each stretch and breath, ensuring a thorough and mindful warmup.

Workout:

Sunday is a designated rest day. Allow your muscles to recover fully from the previous workouts, giving your body the necessary time to heal and rebuild strength.

Monday Routine

Warmup:

1. Hip Twists: Bend slightly at the waist and twist from your hips, ensuring well-rounded turns.

2. Joint Rolls: Sit down and gently roll your neck, ankles, and wrists.

3. Quad Stretch: Bend one leg behind you and use your arm to pull it toward your back, stretching your quadriceps.

Workout:

1. Dumbbell Curls: 3 sets of 10 repetitions on each arm. Use a weight that suits your fitness level.

2. Single-Arm Side Rows: 3 sets of 10 repetitions on each arm. Choose a weight that is appropriate for you.

3. Rear Flies: 3 sets of 15 repetitions. Use a weight that you can manage comfortably.

4. Shoulder Shrugs: 3 sets of 20 repetitions.

Cooldown:

1. Arm Circles: Perform arm circles one arm at a time.

2. Leg Stretches: Focus on stretching your legs, incorporating any stretches you prefer.

Tuesday Routine

Warmup:

1. Hamstring Stretch: Place one leg on an elevated surface like a step or chair and lean forward to stretch your hamstrings.

2. Seated Forward Bend: Sit down with your legs straight in front of you and lean forward to touch your toes.

3. Monkey swings: swing each arm behind your head trying to get as far as possible.

Routine:

1. Pushups: Perform 3 sets to failure. Vary the type of pushup based on your preference and ability.

2. Overhead Dumbbell Press: Complete 3 sets of 10 reps. You can either stand or lie on a bench.

3. Dumbbell Chest Flies: Do 3 sets of 5-10 reps.

4. Lying Tricep Extensions: Execute 3 sets of 5 reps using a barbell. If you don't have a barbell, use dumbbells instead.

Cooldown:

Finish with light stretching or walking.

Wednesday Routine 

Warmup:

1. Hamstring Stretch: Place one leg on an elevated surface like a step or chair and lean forward to stretch your hamstrings.

2. Seated Forward Bend: Sit down with your legs straight in front of you and lean forward to touch your toes.

3. Shoulder Swings: Stand up and swing your arms one at a time, focusing on loosening your shoulders.

Workout:

1. Burpees: 3 sets of 10 repetitions. Jump up, perform one push-up, and repeat.

2. Mountain Climbers: 3 sets to failure. Continue each set until you can no longer maintain proper form.

3. Walk/Run: Cover 1.5 miles at a pace that allows for plenty of rest breaks.

Cooldown:

1. Stretch: Stretch your legs and arms, focusing on deep, controlled breathing to help relax your muscles.

Thursday Routine

Rest:

Thursday is our second rest day of the week.

Today you can focus on stretching every part of your body.

Use this time to learn and find new stretches that can target areas you couldn’t

target before.

Friday Routine 

Warmup:

1. Run in place, lifting your knees as high as possible.

2. Place your feet slightly wider than shoulder-width apart, then touch one of your feet with the opposite hand while keeping your legs straight.

Routine:

1. 3 sets of 20 squats (use weight if needed).

2. 3 sets of 30-60 second wall squats.

3. 3 sets of barbell squats to failure (use a weight that suits you).

Cooldown:

1. Attempt a right-side split, holding for 15 seconds as far as you can go.

2. Switch to the left side, holding for another 15 seconds.

3. Finish with a middle split, holding for 15 seconds.

Saturday Routine

Warmup:

Use the stretches that fit you the best from this week’s workout routine.

Routine:

5 sets of 10 pushups (Use different styles depending on what fits you)

3 sets of bicep curls until failure.

3 sets of 30-second intervals for Russin twist.

Finish with a mile walk/run.

Cooldown:

Take 2 minutes to focus on breathing. Then do shoulder swings with a focus on each arm. After that do toe touches holding for 10 seconds. Continue on with either lying down and bending your back or having a friend help stretch your back.

Here are 3 dinner recipes you can enjoy while still getting in protein and maintaining a healthy lifestyle.

There will be a PDF version at the end to download these recipes if you want.

1. Baked Chicken Breast with Vegetables

Ingredients:

• 4 boneless, skinless chicken breasts

• 2 tablespoons olive oil

• 1 teaspoon garlic powder

• 1 teaspoon paprika

• Salt and pepper to taste

• 1 cup baby carrots

• 1 cup broccoli florets

• 1 red bell pepper, sliced

Instructions:

1. Preheat your oven to 400°F (200°C).

2. Place the chicken breasts on a baking sheet and drizzle with olive oil.

3. Sprinkle garlic powder, paprika, salt, and pepper over the chicken.

4. Arrange the vegetables around the chicken on the baking sheet.

5. Bake for 25-30 minutes or until the chicken is fully cooked and the vegetables are tender.

2. Turkey and Veggie Stir-Fry

Ingredients:

• 1 pound ground turkey

• 2 tablespoons olive oil

• 1 onion, chopped

• 2 cloves garlic, minced

• 1 bell pepper, sliced

• 1 zucchini, sliced

• 1 cup snap peas

• 3 tablespoons soy sauce

• 1 teaspoon sesame oil

• Cooked brown rice for serving

Instructions:

1. In a large skillet, heat olive oil over medium heat.

2. Add the onion and garlic and sauté until fragrant.

3. Add the ground turkey and cook until browned.

4. Add the bell pepper, zucchini, and snap peas, and cook until the vegetables are tender.

5. Stir in the soy sauce and sesame oil.

6. Serve over cooked brown rice.

3. Simple Veggie Pasta

Ingredients:

• 8 ounces whole wheat pasta

• 2 tablespoons olive oil

• 3 cloves garlic, minced

• 1 zucchini, chopped

• 1 yellow squash, chopped

• 1 cup cherry tomatoes, halved

• 1/4 cup grated Parmesan cheese

• Salt and pepper to taste

Instructions:

1. Cook the pasta according to package instructions. Drain and set aside.

2. In a large skillet, heat olive oil over medium heat.

3. Add the garlic and sauté until fragrant.

4. Add the zucchini, yellow squash, and cherry tomatoes. Cook until the vegetables are tender.

5. Add the cooked pasta to the skillet and toss to combine.

6. Sprinkle with Parmesan cheese, salt, and pepper.

7. Serve immediately.

Quote of the Day

Shower Thoughts:

• There is probably something you have done/said in public that someone will remember for the rest of their life.

• People who use glasses are paying to use their eyes.

• The person who invented knocking must have felt awkward standing outside a door.

• We use our phones every day, but we never see advertisements for them on TV

• You have probably walked past someone you know without recognizing them.

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Stay fit, stay healthy, and keep reaching for your Peak Potential!

Warm regards,

The Peak Potential Team