Today is about pushing yourself with challenging weights and striving for a few extra reps on the final set of each exercise. Form still comes first.

Don't let the midweek hump or Wednesday Blues get the best of you. Each workout is an opportunity to get better. Let's get better today!

Win Wednesday.

Cardiovascular health can't be ignored. Get in your designated cardio day and then aim to be active and get out for walks, play, hikes, etc on other days.

You can tell at the end of a workout if you gave it the proper amount of effort. Don't go through the motions. Fight for (quality) extra reps and push yourself each day!

Prioritize protein and hydration post-workout.

Some fun rep schemes today! Form always comes first. Add weight to what you used last week and let's aim to improve incrementally each day.

Monday sets the tone for the entire week. Start the day strong by hydrating first. Crush your workout. Then own the day. Also... Caffeinate.

Hydrate, caffeinate, and then win the day.

How to win Monday: Hydrate. Caffeinate. Dominate weights.

We must crush Friday!

Attack Friday. Crushing your workout is a simple way to win the day.

Win Friday.

Let’s be real—most cardio feels like punishment. But rowing? Rowing is efficient, low-impact, and sneaky effective. Whether you're trying...

There are no shortcuts.

There is no magic plan. Keep showing up. Add 5 lbs to your lifts each week or go for a few extra reps. Track your protein, calories, and hydration. Do this 80% of the time long term and you will win.

Think of each week as building upon the last. The workouts will be similar but with added reps or time in order to progress. Push yourself a bit harder than last week.

crush workouts and dial in nutrition.

Hard work pays off.

The cardio portion would be a good chance to take your workout outside and get some sunlight/ Vitamin D.