Benable — create shareable lists of things you recommend!
E.g., products you love, local businesses, travel recs - you can add anything to a Benable list!
👟 Train Like Me: My Daily Gym Routine
41
items this is a list of exercises i do everyday! some days are rest days and right now i aim for 5 days/week of exercise bc i have a vacation planned soon jeje
Sections
6
Â
Monday
Â
Tuesday
Â
Wednesday
Â
Thursday
Â
Friday
Â
Saturday and Sunday
Monday
Quad, glute, and core day!
Â
first i start off with the leg press (quad focused) which means you put your feet a little bit lower on the platform. i do 3 sets with 10 reps in each set
How to Do the Leg Press: Benefits and Variations - Verywell Fit
Â
then i do the leg press again but with a glute focus, which means you put your feet a bit higher on the platform. i do 3 sets with 10 reps in each set
Leg Press For Your Glutes: 6 Tips | PowerliftingTechnique.com
Â
next i do leg extension and i do 3 sets with 12 reps for each set! this is for your quads!
The How-To Leg Extension Guide - Verywell Fit
Â
then i do some glute bridges with the resistance band! i do 3 sets and 15 reps in each set! when you go up, make sure you clench and hold for a few seconds
Bridge with Band Exercise - Level 1
Â
next i do this seated leg abduction with a resistance band and i do 3 sets with 15 abductions in each set! this targets the muscles on the outisde of your hip
Resistance Band Seated Hip Abduction - Guide, …
Â
next i do some seated leg lifts for core! and i do 3 sets with 12 reps in each set! you can also just use a chair! this targets your core!
How To Do Seated Leg Lifts Properly - Flab Fix
Â
next i do butterfly kicks and do 3 sets and do this for 30-40 seconds in each set! this targets your core!
Flutter Kicks Guide: Muscles Worked, How-To, Variations and More
Â
alternating weighted deadbugs! you carry a dumbell in each hand (start light) and when you bring one arm up you bring the opposite side leg up to a 90 degree angle, hold for a few seconds and then do the other side. it is ok to strat slow while you g...
Weighted Dead Bugs – Friendly on Joints, Effective at Building …
Tuesday
Back, bicep, and cardio!
Â
i start off with the lat pulldown machin and i do 3 sets with 12 reps for each set!
Lat Pulldown Guide: 10 Variations, Muscles Worked, How To,
Â
next i do seated cable rows and i do 3 sets with 12 reps in each set! this targets your back muscles!
Guide to Seated Cable Row: Techniques and More - Verywell Fit
Â
next i do bicep curls with the cable machine and i do 3 sets with 12 reps for each set! if its busy at the gym ill just do it with a resistance band at home. this targets your biceps!
How to Do Biceps Cable Curls: Techniques & Variations
Â
i cant do a normal push up to save my life but this helps! 3 sets and 12 reps for each set!
Wall Push-Ups: Strengthen Your Chest, Arms, and Core …
Â
i do this with the only free weight i have which is 2lbs. you do arm circles 1 min forward and 1 min backward. starting w no weight is also good bc this is tiringggg
Pilates: Arm circles
Â
ok, i would do this one but it broke at my gym :( when it was working i did 30 min on speed 8 and it got me sweatingggg. i think 30-45min is a good goal to have bc doing more than an hour can also kill ur gains
StairMaster® Archives - Core Health & Fitness
Â
for noww until the stairmaster gets fixed im doing this one!! 30 min and i mess around with the resistance and incline i think is the other setting while im on it
The 6 Best Ellipticals of 2025, Tested by Fitness …
Wednesday
Hamstrings, glutes, and core!
Â
i do the leg press with a glute and hamstring focus, which means you put your feet a bit higher on the platform. i do 3 sets with 10 reps in each set
Leg Press Foot Placements: 5 Stances Explained
Â
then i do hamstring curls 3 sets with 10-12 reps for each set! this targets your hammys
How to Seated Hamstring Machine Leg Curl
Â
then i do some glute bridges with the resistance band! i do 3 sets and 15 reps in each set! when you go up, make sure you clench and hold for a few seconds
How To Do a Glute Bridge and What Muscles It Builds - WebMD
Â
next i do cable kickbacks and i do 3 sets and 12 resp per set ON EACH LEG. if you or your gym doesnt have straps (i think its better with the straps) you can also do it the way the girl in the video is doing it, but i think w heavier weight it can be...
How to Do Cable Machine Glute Kickbacks with …
Â
next i do butterfly kicks and do 3 sets and do this for 30-40 seconds in each set! this targets your core!
How to Do Flutter Kicks for a Seriously Strong Core
Â
alternating weighted deadbugs! you carry a dumbell in each hand (start light) and when you bring one arm up you bring the opposite side leg up to a 90 degree angle, hold for a few seconds and then do the other side. it is ok to strat slow while you g...
Weighted Deadbug
Â
next i do planks, im working my way up still but i aim for 30-40 seconds and do 3 sets. make sure your hips arent drooping down and dont have your butt up too high either. for beginners it would be best to do it in front of a mirror so you know you a...
How To Do a Plank: Benefits and 19 Variations - Health
Thursday
Â
i start off with the seated shoulder press machine and do 3 sets with 12 reps in each set
How to Do Seated Dumbbell Shoulder Press: Muscles …
Â
then i do some tricep dips and i do 3 sets and 12 reps for each set
How to Do Bench Dips to Pack on Triceps Muscle in Your Workout
Â
next i do these lateral raises with the resistance band and do 3 sets with 12 reps for each set! this targets your shoulder muscles!
Lateral Raises With Resistance Bands - BiqBandTraning
Â
i do this with the only free weight i have which is 2lbs. you do arm circles 1 min forward and 1 min backward. starting w no weight is also good bc this is tiringggg
Arm Circles Exercise Guide: How To, Benefits, and Variations
Â
next i do planks, im working my way up still but i aim for 30-40 seconds and do 3 sets. make sure your hips arent drooping down and dont have your butt up too high either. for beginners it would be best to do it in front of a mirror so you know you a...
Plank (exercise)
Â
next i do side planks! i do 3 sets of 30 seconds each set on EACH SIDE
How to Do a Side Plank Correctly (For Beginners)
Â
if you cant do a side plank you can try a modified side plank! do 3 sets for 30 seconds each and work your way up to a minute!
How to do a Modified Side Plank - Strength Exercise - Wellen
Â
30 min and i mess around with the resistance and incline i think is the other setting while im on it
Elliptical Benefits: 10 Reasons to Use This Cardio Machine
Friday
Â
this day i just do the normal leg press with my feet in the middle, shoulder width apart, 3 sets with 10 reps for each set
How to Do the Leg Press: Benefits and Variations - Verywell Fit
Â
next i do leg extension and i do 3 sets with 12 reps for each set! this is for your quads!
How To Do Leg Extensions | Leg Extension Variations
Â
then i do hamstring curls 3 sets with 10-12 reps for each set! this targets your hammys
How To Do Seated Leg Curls
Â
then i do some glute bridges with the resistance band! i do 3 sets and 15 reps in each set! when you go up, make sure you clench and hold for a few seconds
How to Do a Glute Bridge: Form, Workouts, and More - NASM
Â
then i do some seated leg lifts for core! and i do 3 sets with 12 reps in each set! you can also just use a chair! this targets your core!
Seated leg raise exercise instructions and video | Weight Training Guide
Â
next i do butterfly kicks and do 3 sets and do this for 30-40 seconds in each set! this targets your core!
How to Do Flutter Kicks | Step-by-Step | Abs and Core Exercises | The Gym Group
Â
good exercise to strengthen core!! i do 3 sets with 20 reps for each set and i am using a 8lb weighted ball
How To Do A Medicine Ball Russian Twist
Â
these will get you tiredddd, make sure you slightly bend your knees and walk from side to side, i do 3 sets and 12 reps PER SIDE
Banded Lateral Walks (Side Steps) - Fitness Drum
Saturday and Sunday
Active rest day! do one of these or nothing at all!
Â
if youre feeling sore, stretch!!! i like to sit infront of my tv and watch a show while doing some stretches for 20min
The 24 Best Stretching Exercises for Better Flexibility
Â
do some light yoga at home! i cant do the advanced yoga stuff but some light yoga can help your muscles feel more relaxed
Yoga With Adriene
Â
walking 10k steps a day benefits your physical and mental health! get as close as you can everyday!
What Happens to Your Body When You Walk 10,000 Steps per Day