Friday Sweat Session: End the Week Strong 💪
Friday is here—time to shake off the week, boost your energy, and head into the weekend feeling unstoppable. Whether you’re training in the gym or at home, this quick Friday workout will fire up your muscles and clear your mind.
Warm-Up (5 minutes)
- 30 sec jumping jacks
- 30 sec high knees
- 30 sec arm circles
- 2 min bodyweight squats + lunges
Friday Full-Body Blast (25–30 minutes)
1. Squat Jumps (Legs + Cardio)
- 3 sets of 12 reps
- Explode up, land soft.
2. Push-Ups (Chest + Arms)
- 3 sets of 10–15 reps
- Modify on knees if needed.
3. Dumbbell Deadlifts (Glutes + Back)
- 3 sets of 12 reps
- Squeeze at the top.
4. Shoulder Taps (Core + Stability)
- 3 rounds of 30 seconds
- Keep your hips steady.
5. Mountain Climbers (Cardio Finisher)
- 3 rounds of 45 seconds
- Drive those knees fast!
Cool Down (5 minutes)
- Stretch quads, hamstrings, shoulders, and back.
- Deep breathing to reset your energy.
Why a Friday Workout Matters
Ending the week with a sweat session sets the tone for your weekend. Instead of crashing into Friday night, you’ll feel accomplished, energized, and ready to enjoy the days ahead.
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