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> work out sheet a4 size for gym with photo checklist
work out sheet a4 size for gym with photo checklist
Warm-Up
Jog for 5 minutes
Arm circles
Leg swings
Jumping jacks
High knees
Butt kicks
Inchworms
Hip rotations
Shoulder rolls
Dynamic stretching exercises (such as leg kicks or arm swings)
Foam rolling
Mobility exercises (such as hip openers or shoulder stretches)
Strength Training
Bench press: 3 sets of 10 reps
Squats: 3 sets of 12 reps
Deadlifts: 3 sets of 8 reps
Bicep curls: 3 sets of 10 reps
Cardio
Treadmill: 20 minutes at a moderate pace
Stationary bike: 15 minutes at a high intensity
Stair climber: 10 minutes at a steady pace
Cool Down
Stretching: 10 minutes focusing on all major muscle groups
Foam rolling: 5 minutes to release any tight spots
Hydrate: Drink water to rehydrate after your workout
Photo Checklist
Take a photo of yourself before starting your workout
Take a photo of each exercise you complete
Take a photo of yourself after finishing your workout
Remember to adjust the weight and intensity of each exercise to your fitness level and always consult with a trainer before starting a new workout routine.
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