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

Please share your answer in the answers box below. Your help can support others with the same question.

Comments

  1. King MaxJune 8, 2025 at 7:34 AM

    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.

    ReplyDelete

Post a Comment