What are some effective routines for Friday fitness (FridayFitness)? Get link Facebook X Pinterest Email Other Apps Please share your answer in the answers box below. Your help can support others with the same question. Get link Facebook X Pinterest Email Other Apps Comments King MaxJune 8, 2025 at 7:34 AMFor a solid Friday fitness routine—whether you're wrapping up the week strong or gearing up for a weekend, here are some effective options that blend strength, cardio, and recovery:1. Full-Body Strength CircuitWarm-up (5-10 mins): Jump rope or light joggingCircuit (3 rounds):Push-ups (15 reps)Squats (20 reps)Dumbbell rows (15 reps each arm)Walking lunges (20 steps)Plank (hold 45 seconds)Cool down: Stretch major muscle groups2. HIIT Cardio BlastWarm-up (5 mins): Dynamic stretches and joggingWorkout (20 mins):30 seconds sprint / 30 seconds walk (repeat 10 rounds)Core finisher: Bicycle crunches (3 sets of 20)Cool down: Light stretching and deep breathing3. Mobility & Recovery FlowFocus: Improve flexibility and recovery after a busy weekRoutine (30-40 mins):Foam rolling (10 mins)Yoga sequence focusing on hips, hamstrings, shouldersDeep breathing exercisesGentle bodyweight stretches4. Endurance & Core FocusWarm-up (5 mins): Jumping jacks and arm circlesWorkout:3 rounds of:400m run or fast-paced walk20 Russian twists15 mountain climbers30-second side planks (each side)Cool down: Stretch and hydrate.ReplyDeleteRepliesReplyAdd commentLoad more... Post a Comment
For a solid Friday fitness routine—whether you're wrapping up the week strong or gearing up for a weekend, here are some effective options that blend strength, cardio, and recovery:
ReplyDelete1. Full-Body Strength Circuit
Warm-up (5-10 mins): Jump rope or light jogging
Circuit (3 rounds):
Push-ups (15 reps)
Squats (20 reps)
Dumbbell rows (15 reps each arm)
Walking lunges (20 steps)
Plank (hold 45 seconds)
Cool down: Stretch major muscle groups
2. HIIT Cardio Blast
Warm-up (5 mins): Dynamic stretches and jogging
Workout (20 mins):
30 seconds sprint / 30 seconds walk (repeat 10 rounds)
Core finisher: Bicycle crunches (3 sets of 20)
Cool down: Light stretching and deep breathing
3. Mobility & Recovery Flow
Focus: Improve flexibility and recovery after a busy week
Routine (30-40 mins):
Foam rolling (10 mins)
Yoga sequence focusing on hips, hamstrings, shoulders
Deep breathing exercises
Gentle bodyweight stretches
4. Endurance & Core Focus
Warm-up (5 mins): Jumping jacks and arm circles
Workout:
3 rounds of:
400m run or fast-paced walk
20 Russian twists
15 mountain climbers
30-second side planks (each side)
Cool down: Stretch and hydrate.