Shared systems

This page although meant to be for my personal use, but i won’t mind seeing you here.

navigate from here:

1. Intentions and reflections
2. list of exercises

Intentions and reflectionsmatured

intentions:

• I will put my 100% to whatever I’ll do today.
• I will prioritize what matters the most.
• I will not waste my time on useless things.
• I will follow guiding rules wholeheartedly.
• I will do atleast one thing which is outside my comfort zone.
• I will be present in the moment.
• I will not be enslaved by any of my useless urges.
• I will make sure to have full control over my day.

reflections:

• Is this really what you should’ve done, made, or created.
• Should you really count this as a day.
• Are you satisfied with your today’s efforts.
• Were all your efforts are invested in the right place.
• Could it be done any better.
• Did this day moved you any closer to your goals.

list of exercisesbudding

1. Upper Body

1. Push-ups: 3 sets of 10-12 reps
2. Dumbbell rows: 3 sets of 10-12 reps per arm
3. Overhead press: 3 sets of 10-12 reps
4. Diamond push-ups: 2 sets of 8-10 reps
5. Pull-ups or chin-ups: 3 sets of 5-8 reps (or as many as you can do with good form)

2. Lower Body

1. Bodyweight squats: 3 sets of 15-20 reps
2. Lunges: 3 sets of 10-12 reps per leg
3. Calf raises: 3 sets of 15-20 reps
4. Glute bridges: 3 sets of 12-15 reps
5. Bulgarian split squats: 2 sets of 8-10 reps per leg

3. Core

1. Planks: 3 sets, hold for 30-60 seconds
2. Russian twists: 3 sets of 20-30 reps (total)
3. Bicycle crunches: 3 sets of 15-20 reps per side
4. Dead bug exercise: 3 sets of 10-12 reps per side
5. Mountain climbers: 3 sets of 30 seconds

4. Flexibility (hold each stretch for 30 seconds, repeat 2-3 times)

1. Standing forward bend
2. Cat-cow stretch
3. Pigeon pose
4. Butterfly stretch
5. Cobra pose

5. Better Posture

1. Wall angels: 3 sets of 10 reps
2. Thoracic spine rotation: 2 sets of 10 reps per side
3. Bird dog exercise: 3 sets of 8-10 reps per side
4. Prone Y’s and T’s: 2 sets of 10 reps for each position
5. Doorway chest stretch: Hold for 30 seconds, repeat 3 times

6. High-Intensity Exercises (perform each exercise for 30 seconds, rest for 15 seconds, repeat the circuit 3-4 times)

1. Burpees
2. Jump squats
3. High knees
4. Jumping lunges
5. Mountain climbers

7. Calisthenics Exercises

Notes:

• Perform this workout 3-4 times a week, allowing for rest days in between.
• Start with a 5-10 minute warm-up (light cardio and dynamic stretches).
• End with a 5-10 minute cool-down (light cardio and static stretches).
• For strength exercises, rest 60-90 seconds between sets.
• Adjust reps and sets as needed. If you can easily complete the maximum reps with good form, increase the difficulty or add weight.
• For flexibility exercises, never stretch to the point of pain.
• Proper form is crucial. If you’re unsure about an exercise, consider consulting a fitness professional.
• Stay hydrated throughout your workout.
• Listen to your body and rest if you feel pain or excessive fatigue.