Feel the Pulse
Energize Your Life

Warm-Up (3 minutes)

• Jumping jacks - 1 minute
• High knees - 1 minute
• Arm circles - 1 minute

Main Circuit (15 minutes)

Perform each exercise for 40 seconds, rest 20 seconds. Repeat 3 times.

• Burpees: Full body explosive movement
• Mountain Climbers: Core and cardio
• Jump Squats: Lower body power
• Push-up to Plank: Upper body and core
• Speed Skaters: Lateral movement and balance

Cool-Down (2 minutes)

Gentle stretching focusing on major muscle groups. Hold each stretch for 20-30 seconds.

The Foundation Exercises

Focus on these five compound movements:

• Squat: King of lower body exercises. Start with bodyweight, progress to barbell.
• Deadlift: Full posterior chain development. Master form before adding weight.
• Bench Press: Chest, shoulders, and triceps. Use a spotter when lifting heavy.
• Overhead Press: Shoulder strength and stability. Can use dumbbells or barbell.
• Rows: Back development and posture correction. Bent-over or cable variations.

Weekly Schedule

Day 1: Squat, Bench Press, Rows (3x8-10)

Day 2: Rest or light cardio

Day 3: Deadlift, Overhead Press, Pull-ups (3x8-10)

Day 4: Rest

Day 5: Repeat Day 1 with slight weight increase

Pro Tips

• Start light - ego lifting leads to injury
• Record your lifts to track progress
• Rest 2-3 minutes between heavy sets
• Prioritize sleep for recovery

What is Active Recovery?

Active recovery involves low-intensity movement that promotes blood flow without stressing the body. It helps remove metabolic waste, reduces muscle soreness, and maintains mobility.

Best Active Recovery Activities

• Walking: 20-30 minutes at a conversational pace
• Swimming: Low-impact, full-body movement
• Yoga: Flexibility and mindfulness combined
• Foam Rolling: Self-myofascial release for tight muscles
• Light Cycling: Easy spinning to move the legs

Signs You Need Recovery

• Persistent muscle soreness beyond 72 hours
• Decreased performance in workouts
• Trouble sleeping or feeling constantly tired
• Elevated resting heart rate
• Irritability or lack of motivation

Pre-Workout Nutrition (1-2 hours before)

Focus on easily digestible carbs with moderate protein:

• Oatmeal with banana and honey
• Whole grain toast with peanut butter
• Greek yogurt with berries
• Rice cakes with almond butter

Post-Workout Nutrition (within 45 minutes)

Combine protein for muscle repair with carbs to replenish glycogen:

• Protein shake with banana
• Grilled chicken with sweet potato
• Eggs with whole grain toast
• Cottage cheese with fruit

Hydration Tips

• Drink 16-20 oz water 2 hours before exercise
• Sip 7-10 oz every 10-20 minutes during workout
• Post-workout: 16-24 oz for every pound lost
• Add electrolytes for sessions over 60 minutes