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Day 1: Legs, shoulders, and abs. Legs: dumbbell squats — 3 sets of 6–8 reps. Shoulders: standing shoulder press — 3 sets of 6–8 reps. Legs: dumbbell lunge — 2 sets of 8–10 reps per leg ...
3×20 walking lunge with dumbbells (10 each side) Optional: 3×12 leg curl and extension. Perform 1 warmup set with body weight or light weight before starting the 3 working sets. Day 2: Low ...
Here’s an example of how you could combine muscle groups using the more detailed groups we outlined: Day 1: chest, shoulders, triceps, forearms. Day 2: calves, hamstrings, quadriceps, glutes ...
Noshing on fat-free yogurt and an apple, or a hard-cooked egg and a small whole grain roll, is more satisfying than spending the same number of calories on soda crackers, which are very low in ...
Stand against a wall with the ball at your lower back, feet hip–width apart and out in front. Keeping your body upright, slowly lower your body by bending at the hips and knees, dropping glutes ...
You may find that having a routine helps you with your symptoms. Try this planner to map out your day and get on a schedule. It also works like a journal to help you track your mood. Plus, you can ...
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