What are some effective routines for Friday fitness (FridayFitness)?

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  1. 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:

    1. 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.

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