Looking to improve your fitness and build strength in 2023? Look no further than our Full Week of Workouts program, featuring a series of weightlifting and strength training exercises designed to help you achieve your fitness goals. Whether you’re a beginner or a seasoned athlete, our program offers a variety of challenging and rewarding workouts that will leave you feeling stronger and more confident. So join us in 2023 and see the results for yourself!
Full Week of Workouts 2023: Weightlifting/Strength Training
Are you ready to take your fitness to the next level? If so, you’re in luck! Fitness content creator Naomi has put together a full week of workouts all focused on weightlifting and strength training. Whether you’re a seasoned gym-goer or just starting out, these workouts are sure to challenge you and help you reach new heights. And with the discount code “NAOMI25,” you can get 25% off your first order at Bellway to support your fitness journey even further.
Introduction
The key to achieving your fitness goals is consistency in both nutrition and training. While nutrition may be tricky to master, we’ve got the training part covered for you. This full week of workouts includes four sessions, two focused on upper body and two focused on lower body. With written workouts and timestamps provided in the description, Naomi’s videos will guide you through every step of the way. So let’s get started!
Day 1: Upper Body
On the first day of the week, we’ll be focusing on strengthening our upper body. This workout includes exercises targeting the chest, back, shoulders, and arms. Naomi recommends using dumbbells or resistance bands for added resistance. And if you’re not familiar with an exercise, don’t worry – Naomi provides substitutions for advanced exercises.
- Warm-Up: Foam Rolling with Time Stamps
- Workout:
- Incline Dumbbell Press (4 sets x 12 reps)
- One-Arm Dumbbell Row (4 sets x 12 reps)
- Side Lateral Raise (4 sets x 12 reps)
- Tricep Pushdown (4 sets x 12 reps)
Outfit: Blue Shorts and Grey Top
Day 2: Lower Body
On the second day, we’ll be focusing on our lower body. This workout includes exercises targeting the glutes, hamstrings, quads, and calves. Again, Naomi recommends using dumbbells or resistance bands for added intensity.
- Warm-Up: Foam Rolling with Time Stamps
- Workout:
- Goblet Squat (4 sets x 12 reps)
- Romanian Deadlift (4 sets x 12 reps)
- Walking Lunges (4 sets x 12 reps each side)
- Calf Raise (4 sets x 20 reps)
Outfit: Black Leggings and Yellow Top
Day 3: Rest Day
Rest is just as important as the workout itself. On the third day, take a break from lifting and allow your body to recover.
Day 4: Upper Body
Back to it on the fourth day with a focus on the upper body once again. This workout includes variations on exercises from day one, with an added focus on the biceps.
- Warm-Up: Foam Rolling with Time Stamps
- Workout:
- Flat Dumbbell Press (4 sets x 12 reps)
- Wide Grip Lat Pulldown (4 sets x 12 reps)
- Standing Dumbbell Shoulder Press (4 sets x 12 reps)
- Bicep Curl (4 sets x 12 reps)
Outfit: Grey Leggings and White Top
Day 5: Lower Body
On to the lower body again for the fifth day. This workout includes an added focus on the glutes and hips.
- Warm-Up: Foam Rolling with Time Stamps
- Workout:
- Hip Thrust (4 sets x 12 reps)
- Sumo Deadlift (4 sets x 12 reps)
- Bulgarian Split Squat (4 sets x 12 reps each side)
- Donkey Kicks (4 sets x 20 reps each side)
Outfit: Pink Shorts and Dark Blue Top
Day 6: Rest Day or Cardio
On the sixth day, you have two options: take a rest day or do some cardio.
Day 7: Active Recovery
And we’ve made it to the last day of our full week of workouts! Instead of a high-intensity workout, today is all about active recovery. Choose an activity that you enjoy – yoga, swimming, hiking – and move your body in a way that feels good.
Conclusion
With this full week of workouts, you’ll be on your way to achieving your fitness goals. Remember to be consistent in both nutrition and training, and use Naomi’s videos as a guide to make adjustments that work for your level of fitness. And don’t forget to mention discount code “NAOMI25” at Bellway for 25% off your first order.
FAQs
- Can I do these workouts at home or do I need a gym membership?
- These workouts can be done at home with dumbbells or resistance bands.
- What if I can’t complete all the reps or sets?
- It’s okay if you can’t complete all the reps or sets, just do what you can and work up to the recommended amount.
- Will these workouts help me lose weight?
- These workouts, combined with a consistent nutrition plan, can aid in weight loss.
- What should I do on rest days?
- On rest days, it’s important to prioritize rest and recovery. Foam rolling, stretching, and low-intensity activities like walking can be helpful.
- What should I wear for these workouts?
- Outfits worn by Naomi during each workout are listed in the description of each video. Wear something comfortable and breathable that allows for proper movement.