Of leg, shoulder and tricep work routines

Coach Foreign Guy

Fitness Correspondent

We all want to be more productive, right?

But, are we incorporating habits and routines in our life to achieve that goal?

We believe people misunderstand productivity as a whole, because productivity is a result. Exercise can help prevent excess weight gain or help you keep off lost weight. When you take part in physical activity, you burn calories. The more intense the activity, the more calories you burn.

Regular trips to the gym are great, but don’t worry if you can’t find a large chunk of time to exercise every day. Any amount of activity is better than none. To gain the benefits of exercise, just get more active throughout your day. For example, take the stairs instead of the elevator or rev up your household chores.

Consistency is key. I always tell my clients to break down their tasks into smaller chunks: Five to 10-minute tasks.

For this period of time, they will shut down everything, and they will reward their brain with two-minute break time, where they will get distracted, but only for two minutes before coming back to the 10 minutes task.

I can assure you that if you follow this pattern, you will get more things done, even though you are distracted for two minutes every ten minutes and you are interrupted a lot. But your brain will think “if I focus for ten minutes, I will be rewarded with two minutes of distraction”.

You will be able to focus better.

When this is applied, even people with ADHD lose interest in being distracted all the time so the focus section gets longer, and the distractions get shorter. And this is great progress. It is a bit like training your brain to focus for longer periods of time.

It is important to talk about efficiency and effectiveness here.

Efficiency is how well you can do things in the shortest time.

Effectiveness is how much quality work you can do in the fastest steps.

Productivity is an outcome, you do all of these things, you create all these habits and routines, you make these choices, and in the end, the result is productivity “yes” or “no”.

Here’s a leg workout routine you can follow at the gym:

Warm-up

10 minutes on the treadmill or stationary bike

Dynamic stretching for legs (leg swings, lunges, etc.)

Exercise Routine

1.Squats: Three sets of 8-12 reps.

2. Leg Press: Three sets of 10-15 reps.

3.Lunges: Three sets of 10-12 reps (per leg).

4. Leg Extensions: Three sets of 12-15 reps.

5. Leg Curls: Three sets of 10-12 reps.

6. Calf Raises: Three sets of 12-15 reps.

Cool-down

Five -10 minutes of stretching, focusing on your legs.

Tips

Start with lighter weights and gradually increase the load as you become stronger.

Rest for 60-90 seconds between sets.

Focus on proper form and technique throughout each exercise.

Consider working with a personal trainer or gym buddy for support and guidance.

Remember to listen to your body and adjust the routine as needed. It’s also essential to incorporate other exercises into your workout routine to ensure overall fitness and well-being.

Here’s a shoulder workout routine you can follow at the gym:

Warm-up

Five -10 minutes on the treadmill or stationary bike.

Dynamic stretching for shoulders (arm circles, shoulder rolls, etc.)

Exercise Routine

1.Seated Dumbbell Shoulder Press: Three sets of eight-12 reps.

2.Lateral Raises: Three sets of 10-12 reps.

3.Rear Delt Fly: Three sets of 12-15 reps.

4.Front Raises: Three sets of 10-12 reps.

5.Arnold Press: Three sets of eight-12 reps.

6.Cable Lateral Raises: Three sets of 10-12 reps.

Cool-down

Five -10 minutes of stretching, focusing on your shoulders.

Tips

Start with lighter weights and gradually increase the load as you become stronger.

Rest for 60-90 seconds between sets.

Focus on proper form and technique throughout each exercise.

Consider working with a personal trainer or gym buddy for support and guidance.

Some additional tips to keep in mind: – Make sure to target all three heads of the deltoid muscle: anterior (front), medial (side), and posterior (rear). Incorporate a mix of pressing and lifting exercises to develop overall shoulder strength and stability. Don’t forget to stretch your shoulders after your workout to help prevent injury and reduce soreness!

Remember to always prioritize proper form and safety, and adjust the routine as needed to fit your fitness level and goals.

Here’s a tricep workout routine you can follow at the gym:

Warm-up

Five to 10 minutes on the treadmill or stationary bike

Dynamic stretching for triceps (arm circles, tricep swings, etc.)

Exercise Routine

1.Tricep Pushdowns: Three sets of eight to 12 reps.

2.Tricep Dips (using a bench or machine): Three sets of 10-12 reps.

3.Overhead Dumbbell Extension: Three sets of 12-15 reps.

4.Skull Crushers (using a bench or machine): Three sets of eight -10 reps.

5.Close- Grip Bench Press: Three sets of eight -12 reps.

Cool-down