Flybird Fitness

2022 June Workout Plan

Thu, Jun 09, 22


If you are serious about getting into shape and making your fitness goals a reality, then you probably have an adjustable weight bench and weights at home that you put to use every day in your workouts. This is great, but if you want to get the most out of this equipment, it’s important to know how to use it correctly. In order to maximize your time and get the best results from your workouts, follow this June 2022 workout plan for you.


Why Have a Plan?


A workout plan is your roadmap to meeting your goal, whether that’s building muscle or losing weight. Without a plan, you’re much more likely to be working out for hours every week but not making any progress toward what you set out to do in six months—or even one year from now. A lot can change over time, which is why it’s important to have an up-to-date plan written down. Whether you want a specific number on a scale or an enviable amount of muscle mass in three years, having an actionable plan ensures you’ll get there by breaking down big goals into smaller ones along with some milestones along the way.


My Personal Goals and Why I am Starting in June


My goal for 2022 is to compete in my first bikini competition. Achieving that goal means I need to accomplish 3 things by June next year. The three things are starting a workout routine, training with dumbbells and learning how to use a weight bench. Starting a workout routine will help me stay on track in training while dumbbells and weight bench will allow me to get toned, increase strength and sculpt my physique into what I want it to be.


Exercises I Want to Add


Be sure to do squats, lunges, deadlifts, bench presses, pull-ups (to work your lats), calf raises (to work your hamstrings), military presses (to work your shoulders), bicep curls, tricep extensions, leg lifts with a dumbbell behind your head (to work your abs) plus any other exercises you want. I'll add those here when I come up with them :) Oh! And if you have an exercise that gives you trouble or doesn't seem right for some reason let me know and I'll help fix it. If there's something wrong with how I'm describing an exercise leave a comment letting me know so that I can update it! It happens every once in a while. These are my own workouts so far but as I improve them and figure out new things to do on my own plan, they will be added here as well. That way you can follow along with me too if you like! You don't need anything fancy for these workouts except adjustable weight benches and dumbbells. This is just about finding time in your day for 20 minutes of working out and then doing it - no excuses needed :) Feel free to use any equipment that helps make these exercises easier - rubber bands, resistance bands, ankle weights etc.


Exercises I Need to Remove or Replace


While I'm not opposed to heavy weights, I have discovered that there is a lot more variation out there in regards to full-body workouts. By full-body workouts, I mean that you are working different muscle groups without rest in between sets or exercises. At times, it can be hard for me to remember exactly which weight needs lifting and when - but by using an app like Strong you get live updates on what exercises you should be doing next! What's even better about apps like Strong is that they will tell you what amount of weight / reps are needed based on your goal!


Common Mistakes Beginners Make


The conventional deadlift is an exercise that targets primarily your lower back, glutes, and hamstrings. The sumo deadlift specifically targets your glutes with a smaller emphasis on your lower back and hamstrings. The only real difference between these two exercises is how far apart you place your feet during execution of each lift. The conventional deadlift has you standing with your feet closer together while performing it, while the sumo deadlift has you standing with your feet further apart while performing it. Both of these exercises are very beneficial in building overall strength throughout multiple muscle groups as well as increasing core stability in many athletic positions. If we had to choose one over another based solely on popularity, that would be impossible at best; they’re both highly popular exercises within their own rights!


Do's and Don'ts on Dynamic Flexibility Training


It's important to remember that stretching isn't a one-size-fits-all activity. You may have done some advanced research on stretching techniques before now, but with new advancements in flexibility training coming out all the time, it's important that you're using an effective form of stretching. While static stretches are still used today, new research indicates that there are better ways to improve your range of motion. Dynamic exercises involve movement at multiple joints through a full range of motion. This kind of flexible is much more efficient than stretching alone because it challenges not only your muscles but also your tendons and ligaments by taking them through their entire range of motion as well.


What Should be Part of My Program Now?


There are three main things that should be a part of your workout routine now, no matter what age you are. First, cardio needs to be included at least three times per week in order for you to keep your metabolism up and lose weight. Next, strength training should also be done at least three times per week with heavier weights in order for you to develop toned muscles. And finally, flexibility exercises need to be done once or twice each week in order for you not to experience strain or injury when doing other exercises. In fact, flexibility is just as important as other aspects of fitness because if you have inflexible muscles, it makes any exercise that much more difficult and even painful so doing some light stretching will definitely help keep injuries from happening during workouts.


Which Exercise is Better, Conventional Deadlift or Sumo Deadlift?


Conventional deadlifts are done with a grip that is narrower than shoulder width. In contrast, sumo deadlifts—which are more popular with powerlifters than bodybuilders—involve holding a bar with a wider grip, so that your legs are outside your arms. The end result for each exercise can be different for your muscles and joints: generally speaking, conventional deadlifts target more hamstrings and glutes while sumo deadlifts target more quads. This doesn’t mean one form is better than another—it just means that what you choose will determine how much effort you need to put into developing each muscle group.

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