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GARDEN GAINZ

Updated: Dec 26, 2020

Garden Gainz šŸ˜ A little of everything in my freestyle outdoor workout yesterday. Cardio, Fat burn, stability, strength, stretching, challenge šŸ’ŖšŸ¼.

ā±Aim for as little rest in between to keep those calories burning, I use my Apple Watch to keep an eye on my heart rate training zone, highly recommend to get one of these!! ...but aim for 30 secs or less. ā±ā™„ļø Heart rate /training zones - āœ… A quick calculation to know what your maximum heart rate training zone is - 220 - your age = heart rate bpm. Eg. - Me 😬 220 - 55 = 165 bpm (beats per min) is my maximum (working hard here)

ā˜šŸ¼This is only a guidance, everyone can be slightly different but a very good start. šŸ”„ My Warmup - Mountain Climbers 4 x 30 secs or until warm. You can choose any form of warmup here. Workout šŸ‹šŸ¼ā€ā™‚ļø. 1ļøāƒ£ Pushups 4 x 25. 2ļøāƒ£ SL Step Ups + Knee Raise - 4 x 10 each leg. 3ļøāƒ£ Alternate Leg Stepup + Knee raise - 4 x 10 each leg. 4ļøāƒ£ OL Romanian Deadlift + Knee Raise - 4 x 10 each leg. 5ļøāƒ£ Bulgarian (wide) Split Squat - 4 x 12 each leg - can add weight šŸ’ŖšŸ¼. 6ļøāƒ£ Romanian Deadlift (KB)high controlled reps - 4 x 20. Can use heavier weight and do less reps āœ…. 7ļøāƒ£ Plank to Kick Backs - 4 x 10 each leg. *ļøāƒ£ Stretch & Breathe. Fun fact - I did 20 minutes light punchbag, short 30 sec bursts. 🄊 if you’ve still got some left in the tank, keep on going šŸ’ŖšŸ¼. Enjoy! If you have any questions, feel free to DM me 😬.



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