Hello Peak Potential Members,  

This week we will give you a complete workout to improve muscle growth and weight loss.

We put together a workout for each day, stretches, and proper rest days.

Feel welcome to change and design the workouts to fit your desire.

If you want to download or print this routine there will be a button to do so at the bottom of the email!

How To Make Workouts More Effective.

To maximize the benefits of your exercises, it's important to perform them slowly and with control. For example, when doing dumbbell curls, avoid quickly pulling up and letting your arms drop. Instead, take about 2 seconds to lift the dumbbells and another 2 seconds to lower them. This deliberate pace helps you engage your muscles fully and achieve better results.

Monday: An upper body-focused workout

Warm-up:

5-10 minutes of dynamic stretches (arm circles, shoulder shrugs)

1. Workout:

   • Push-Ups: 3 sets of 5-15 reps

   • Bent-Over Rows (using a backpack filled with books): 3 sets of 10-15 reps

   • Pike Push-Ups: 3 sets of 5-10 reps

   • Inverted Rows (using a sturdy table): 3 sets of 8-12 reps

   • Bicep Curls (You can use things at home): 3 sets of 10-15 reps

   • Tricep Dips (using a chair): 3 sets of 8-12 reps

2. Cool-Down:

   • 5-10 minutes of stretching, focusing on the upper body

   • Arm circles, monkey swings, etc.

Tuesday: Lower Body Strength

1. Warm-Up:

   • 5-10 minutes of light cardio (jumping jacks, high knees)

2. Workout:

   • Bodyweight Squats: 3 sets of 10-20 reps

   • Lunges: 3 sets of 10-15 reps per leg

   • Single-Leg Romanian Deadlifts (using a backpack filled with books or another item): 3 sets of 10-15 reps per leg

   • Step-Ups (using a sturdy chair or small step): 3 sets of 10-15 reps per leg

   • Calf Raises (using a step): 3 sets of 15-25 reps

3. Cool-Down:

   • 5-10 minutes of stretching, focusing on the lower body

Wednesday: Cardio and Core

1. Cardio:

   • 30-45 minutes of interval training (e.g., alternating 1 minute of fast running in place with 1 minute of walking)

2. Core Workout:

   • Plank: 3 sets of 20-60 seconds

   • Russian Twists (using a water bottle or weights): 3 sets of 20 reps (10 per side)

   • Bicycle Crunches: 3 sets of 20 reps (10 per side)

   • Leg Raises: 3 sets of 15 reps

   • Mountain Climbers: 3 sets of 20 reps (10 per side)

3. Cool-Down:

   • 5-10 minutes of stretching, focusing on the core

Thursday: Active Recovery

• Light activities such as walking, yoga, or gentle stretching

• Focus on letting your body rest.

Friday: Full Body Strength

1. Warm-Up:

   • 5-10 minutes of light cardio (jumping jacks, high knees)

2. Workout:

   • Burpees: 3 sets of 10-15 reps

   • Kettlebell Swings (using a backpack filled with books): 3 sets of 15-20 reps

   • Dumbbell Clean and Press: 3 sets of 10-15 reps

   • Step-Ups (using a sturdy chair): 3 sets of 10-15 reps per leg

3. Cool-Down:

   • 5-10 minutes of stretching, focusing on the whole body

Saturday: Cardio

• 45-60 minutes of cardio (running, cycling, jump rope, etc.)

Sunday: Rest

• Full rest day to allow your body to recover

Here is a PDF version if you want to download or print the workout routine!

Quote of the Day:

Shower Thoughts:

1. Every broken clock tells you the exact time it passed away. 

2. Heat, Pressure, and Time. The three things that make a diamond are also the three things that make a waffle.

3. The people who need to be loved the most are often very hard to love.

4. You see people every single day that you'll never see again.

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

Warm regards,

The Peak Potential Team