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Quncho
Professional Thugmaxxer
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- Jul 21, 2024
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Day 1: Plyometrics & Core
- Warm-up (10 minutes): Light jogging, dynamic stretches (e.g., leg swings, arm circles)
- Plyometric Exercises:
- Jump Squats – 3 sets of 10 reps
- Lateral Bounds – 3 sets of 10 reps per side
- Box Jumps (use a sturdy box or step) – 3 sets of 8 reps
- Burpees – 3 sets of 10 reps
- Core Exercises:
- Plank – 3 sets of 30 seconds
- Bicycle Crunches – 3 sets of 15 reps per side
- Leg Raises – 3 sets of 12 reps
- Cool-down (5-10 minutes): Stretching and deep breathing
Day 2: Upper Body Strength Training
- Warm-up (10 minutes): Light cardio, dynamic stretches
- Upper Body Exercises:
- Push-Ups – 3 sets of 8-12 reps
- Dumbbell Shoulder Press – 3 sets of 10 reps (light weight)
- Dumbbell Rows – 3 sets of 10 reps per arm
- Bicep Curls – 3 sets of 12 reps (light weight)
- Tricep Dips (using a bench or stable surface) – 3 sets of 10 reps
- Cool-down (5-10 minutes): Stretching focusing on upper body muscles
Day 3: Rest or Light Activity
- Light activity like walking, swimming, or yoga.
Day 4: Plyometrics & Core
- Repeat Day 1’s workout, but consider varying the exercises slightly (e.g., switch from jump squats to split squats).
Day 5: Upper Body Strength Training
- Repeat Day 2’s workout, with minor variations if desired (e.g., change the grip on push-ups or try different dumbbell exercises).
Day 6: Plyometrics & Core
- Repeat Day 1’s workout or make minor modifications to keep it engaging.
Day 7: Rest or Light Activity
- Engage in light, enjoyable activities like playing a sport, cycling, or stretching.
General tips for you niggas before you go doing shit!
- Warm-Up & Cool-Down: Always include a warm-up and cool-down to prevent injuries and aid recovery.
- Form & Technique: Emphasize proper form to reduce the risk of injury.
- Progress Gradually: Increase intensity or weights slowly to allow the body to adapt.
- Listen to Your Body: Rest if you feel overly fatigued or sore.
- Hydration & Nutrition: Maintain good hydration and a balanced diet to support your training.