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Maintenance Workouts: Small Exercises With Big Impact

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Daniel Lambraia, fitness enthusiast, discusses how to keep yourself in shape without going overboard once you've hit your workout goals.

Published in: Lifestyle
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Maintenance Workouts: Small Exercises With Big Impact

  1. 1. Maintenance Workouts: Small Exercises With Big Impact Daniel Lambraia
  2. 2. If you’ve been hitting the gym hard and have found that you’ve successfully reached your exercise goals, you might be thinking, “now what?” From personal experience and from a few articles I’ve read online, I’ve come up with a few maintenance workouts and rules for maintaining your hard work that you can use to stay in shape without working past your goals or overworking your muscles between workouts.
  3. 3. MAINTAINING YOUR UPPER BODY
  4. 4. Circuit 1: 2-4 sets Alternating Reverse Lunge x 8- 12 each leg 1 Leg Plank Hold x :15 seconds each leg Base Rotations x :15 seconds
  5. 5. Circuit 2: 2-4 sets Lateral Lunges x 8-10 each leg Side Plank Hold x :20-:30 seconds Burpee x 8-10
  6. 6. Circuit 3: 3-5 sets T-Pushups x 3-5 each way Seal Jacks x :20-:30 seconds Running Man x :20-:30 seconds
  7. 7. Maintaining Your Leg Muscles
  8. 8. Stand with your feet hip-width apart, weight slightly back on your heels, hands on your hips. Pull your abdominals in, standing up tall with square shoulders and a lifted chest.
  9. 9. Sit back and down, as if there’s a chair directly behind you. Lower as far as you can without leaning your upper body more than a few inches forward. Don’t allow your knees to stick out past your toes.
  10. 10. Straighten your legs and stand back up. Be careful not to lock your knees at the top of the movement.
  11. 11. General Maintenance Rules
  12. 12. Diet: Make sure you adjust your diet to something less associated with fat burning and more associated with eating clean.
  13. 13. Weight Training: You may be tempted to see how far you can push yourself now that you’ve hit your goals. Don’t. If you no longer want to train 5 or 6 days a week, you can move it down to 2 or 3 while being smart about what you’re working on.
  14. 14. Cardio: Getting your heart pumping will always be excellent for your health no matter what the circumstance. Adding a good amount of cardio into your post-goals maintenance routine will help to prevent unwanted fat and will help to continue burning the fat and calories you’re intaking day to day.
  15. 15. Thanks for reading! For more info, visit: DanielLambraia.net

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