Full Body Gym Workout

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Hi everyone, I’m 30 years old, completely out of shape, and looking for some realistic advice. Due to family and personal reasons, I can only carve out about 1 to 2 hours per week for working out. Right now, doing anything more than that is simply not an option for me. Because of my limited time, I want to stick to a simple full-body workout. I’ve searched YouTube for beginner routines, but I’m honestly feeling so lost and overwhelmed. Most of the videos feature either ton of different exercises per session or complicated splits for every single muscle group. Could anyone help me pick just 5 or 6 basic exercises that will help me start living a healthier lifestyle? To be clear: I’m not an athlete, and I don't care about maximizing gains or building the "perfect" aesthetic physique. I just want to be a bit stronger and healthier than I am right now. It feels like every routine online is designed for building a bodybuilding champion, requiring gym 4 times a week and a flawless diet. I just can't relate to that right now. I would really appreciate any simple, no-nonsense recommendations to get me started. Thank you all so much for the help! Small edit: I have access to the gym - I was there once, its quite small but to my knowledge it has all the basic machines and weights submitted by /u/Bright-Storm7864 to r/workout [link] [comments]

I'm someone who trains full body every other day and follow my split. However when I travel, usually two or three days a week I end up in a hotel gym as I don't want to fork out for a gym membership for somewhere in the cities I visit. As a result I end up using basic hotel gyms. Once bench, smith machine, basic cable machines, ect... What's your go to workout to cover all basis and can be done with bare minimum equipment? submitted by /u/middle98 to r/workout [link] [comments]

Got divorced and decided to hit the gym again while doing intermittent fasting. Lost a total of 50Ibs. I do full body workouts with one day of legs a week. It took a while but the end goal was worth it. I definitely feel like another person. submitted by /u/Taddas24 to r/GlowUps [link] [comments]

Hey everyone. It’s been twenty years since I started lifting weights and I’m feeling reflective, so I figured I'd share some of the lessons I've learned along the way. I recently made a post on lessons I've learned from fourteen years as a personal trainer, which got a great response, so I figured I'd share some of the lessons I've learned from actually training myself. Schedule your workouts as non-negotiable meetings. Don’t let anyone interfere with that time. You’ll be more consistent and get better results. Your progress starts by making yourself a priority. Instead of saying, “I’ll try to squeeze in a workout at lunch”, say, “I work out at 12pm Monday, Wednesday, and Friday every week.” Speak of the habits you want to implement as if you already do them. This attaches them to your identity. You’re not someone who wants to train. You’re someone who trains. The 3-5 hours you spend in the gym every week make the hours outside the gym exponentially better. No one cares how much you can lift. They just don’t. Leave the ego at the door and save yourself the nagging aches, pains, and potential injuries. Doing the same workouts for 3-6 weeks gives you time to practice your technique and increase the intensity of the exercises to elicit adaptation (ex. add weight or do more reps). Doing a different workout every day doesn’t allow either of those things to happen. Focus on the 10% of exercises that will deliver 90% of your results. Push, pull, squat, split squat, deadlift, core. You’ll make faster (and more sustainable) progress using this approach, instead of cycling through an exhaustive list of exercises you see on Instagram. Write down your workouts and the weights you used. It’s one of the most effective ways to get better results in the gym. It’s the same reason you get better at saving when you track your finances and create a budget. You’re creating awareness and accountability for yourself. Out of 10 workouts, 7 will feel ok, 2 will feel like crap, 1 will feel like everything’s clicking. The people who get the best results do all 10 no matter what. The people who don’t get results quit because they expect everything to click all the time. You can’t undo 30+ years of poor habits in 12 weeks. You just can’t. Stop the “transformation challenge” BS. Train for life. If it’s not sustainable, it’s not successful. A really hard workout makes everything else seem a little bit more manageable. You’re not just training your body, you’re improving your ability to deal with stress. Split squats will never not suck. I love them, but I also hate them. Your program should have a healthy blend of exercises you enjoy doing to keep your workouts “fun”, and exercises you maybe don’t enjoy as much because those are usually the ones that target the muscles you’ve probably neglected, and will move the needle forward the most. When you’re on vacation, be on vacation. You didn’t gain all of your progress in a week, you won’t lose it all in one either. If you go to the gym for mental health like I do, do a quick full body workout. Get in and out in 30 minutes. Relax and enjoy your vacation. Most people don’t say, “I’ll never work out”. They say, “I’ll start tomorrow”. But they usually end up meaning the same thing. Just start. The details don’t matter at first. You’ll figure it out as you go. 4-6 exercises per workout is enough. You might not always feel good during your workout. But you’ll almost always feel good after it. Get it in. Before you do a heavy set, take a moment (might be a few seconds, might be a few minutes) to eliminate distractions and focus entirely on your set. Visualize each rep with optimal technique. Your mind decides what your body does. Lift with intent and get more out of your reps. Don’t just go through the motions. The best program is the one you stick to. Consistency is the most important training variable. Do cardio because it’s good for your health. Not to burn as many calories as possible. Don’t overthink it. Burpees are dumb. Hope this helps. If anyone wants to read the personal training lessons post, I can link it. submitted by /u/DanNorthFitness to r/workout [link] [comments]

I’ve been going gym I think 3 years now and tried every split every style of training and never been satisfied but since I started ful body 3 times a week I’ve found a new love for the gym and better growth. I’d really recommend it I go 3 times a week and do 5 exercises a session, wich is a big drop from what I’ve done in the past. Seems a pointless post but just wanted to say I think it’s the best way to gym and I’d recommend for anyone struggling submitted by /u/LifeOfSlice89 to r/workout [link] [comments]

For some reason I almost never see someone doing these at the gym. The Farmer's Walk is an amazing full-body workout, that helps build a superhero upper body. This exercise really helps tone your arms and shoulders. As as added benefit it greatly increases grip strength, and provides total forearm recruitment. A few weeks after starting Farmer's Walks I was able to double my total number of pull-ups. Your core also gets a nice workout from ensuring correct posture throughout the exercise. They couldn't be any easier to do. Just pick up two dumbbells and walk them across the room while maintaining correct form. Stand up straight and avoid slouching during the workout as you walk the dumbbells back and forth while utilizing a tight grip. Make sure the dummbells remain straight throughout, and be careful not to overextend your wrists. Give Farmer's Walk a try next time you are at the gym - they get ADDICTIVE! submitted by /u/swizzledan to r/workout [link] [comments]

I am noticing a certain trend on social media where a lot of people seem hyper-fixated on finding a perfect workout split that will lead to a god-like physique. It is my suspicion that a lot of this is based in avoidance and pure mental masturbation. Someone who simply does 100 push-ups a day is going to be in measurably better shape than some mouth-breathing derp sitting on his couch eating hot Cheetos while he argues with another NPC about workout splits on the internet. All the people who possess top-tier physiques have one thing in common, they commit and they SHOW UP! They find a routine that they enjoy, which also challenges them. Fitness is not some devout religion. You don't need to worship at the alter of a single workout split like its your holy bible. You can try a bunch of different exercises and see which ones engage you the most. The key is sticking to whatever routine you have, and ensuring that you continue to lift heavier weights and make steady progress. Consistency wins every time! Make sure to move your entire body. Also focus on advancing with each workout. You can come up with any split you want, and rotate it on a regular basis. Mix it up. Here is a random routine that would lead to amazing results. Monday: Bench and Squats, Tuesday: Kettle Balls, Wednesday: Yoga, Thursday: Calisthenics, Friday: Rock Climbing, Saturday: HIIT, Sunday: Break. My point is not that this is great routine - what's most important is just moving your body on a regular basis and finding a way to enjoy the process as you start to see steady results. Rowers have amazing physiques, and all they do is a single high intensity full-body movement at very high volume. Also, your limbs are not going to fall off if you mix PUSHING and PULLING movements on the same day. Just get off your butt and start lifting something heavy. And then the next day, lift something a little heavier. Find a way to make it fun and challenging. There is not a perfect workout split or secret peptide that is suddenly going to make you Mr. Olympia if you still get winded trying to tie up your shoelaces. Show up every day, track your results, and stop comparing your progress to the people you see online. You don't need to become an elite athlete or a competitive bodybuilder. Become the best version of yourself that you can possibly be. Small positive steps everyday lead to amazing long term results. submitted by /u/swizzledan to r/workout [link] [comments]

Mackenyu’s personal trainer just dropped the exact details of his Season 2 prep, and the discipline is crazy. He trained 3 hours a day, 7 days a week, sometimes going straight to the gym at 2 A.M. after a full day of filming! ​Because Mackenyu does all his own explosive stunts, safety was the biggest priority. His trainer revealed his secret weapon was the intense "Rest/Pause" training method (performing max reps, resting 15-20 seconds, and hitting max reps again with perfect form) to safely build muscle density. ​He went through this brutal routine just to make sure he impress us. submitted by /u/Quiet-Jello382 to r/OnePiece [link] [comments]

If there is one thing I hate, it’s working out. I find the gym to be so miserable and repetitive and outside of indoor spin (the only class I enjoy), I usually lose focus or feel so bored when I do a workout group/class. But now that it’s getting nicer outside in Texas, I started picking up trash again (aka plogging) and I feel like it’s the perfect workout for those of us who dislike or can’t focus in regular gym settings. I will grab a handful of trash bags, a grabber and/or gloves, and a net (if there’s water nearby), throw on an audiobook, and head to my local trail or park. Then I just start walking and picking up trash along the way. Yesterday I completely cleaned out two ponds using my net, and it was a great arm workout. I did a ton of squatting, bending, and leg exercises while grabbing things, and I walked over 10k steps. All in all, I burnt over 700 calories, got a full body workout, and cleared out two bags worth of trash by just going out and enjoying a beautiful day. It’s a fun workout with enough diversity that I can stay focused and it also helps my community! A true win-win! Highly recommend if you are looking for a unique way to stay active. submitted by /u/gamerinagown to r/ADHD [link] [comments]

QUICK UPDATE: After personal research, I also looked more into the #ad Niceday Elliptical Exercise Machine and it seems like a solid option for a home workout setup. It offers a quiet magnetic drive system, around 16 resistance levels, and a sturdy frame with a high weight capacity which makes it suitable for consistent cardio training. The built-in monitor also tracks stats like time, distance, and calories to help keep workouts on track. Thank's. Hello, peeps! Confidently admitting that I been stressed so bad lately, things been rough, problems are left and right and I want to get back into my oldways. I had to put my gym membership on pause because I recently moved to a new apartment and the commute plus early mornings just aren’t lining up anymore. I really miss having a solid routine, so I’m thinking about getting a full body workout machine for home. Ideally something that feels sturdy, hits all the major muscles, and won’t turn my living space into a cluttered mess. Has anyone switched from a gym to a home setup and found a machine that actually keeps you motivated? I’d love to hear about options that feel substantial and versatile without taking over the room. Really appreciate any tips! thanks in advance, peopleee! submitted by /u/Vicky-Gu to r/workout [link] [comments]

so I go to this gym regularly and I mind my business, headphones on, doing my sets. yesterday I was doing shoulder exercises on one of the machines and it’s placed near this open area where trainers usually do assisted stretches and massages. so basically, if I’m facing forward on the machine, that area is just there in my line of sight. there’s this female trainer who was working with her client in that open space, doing hands on stretches. every time I rest between sets, I just zone out. like completely blank, staring forward, trying to breathe because shoulder day is no joke. but I kept noticing she was looking at me. not casual looking. more like suspicious looking. I caught her rolling her eyes at me at one point. it started making me self conscious because the machine literally faces that direction, and I’m not going to twist my neck to stare at a wall just to make her comfortable. after my last set, I was about to leave when she stopped me. she goes, can I ask why you keep looking over here while I’m working with my client? I said, I’m not. I’m literally just using the shoulder machine. she said it’s inappropriate, you keep staring while I’m doing hands on work. and that annoyed me because the machine is right there and that’s just where it faces. I told her I’m resting between sets, I’m not watching you. she said, well it feels like you are. so I said not everything is about you. I’m zoning out between reps, trust me. she said I don’t have to get defensive. I said you approached me with an accusation, what do you expect? she kept implying I was being weird, so I finally said I have a boyfriend, I’m gay, you are not on my radar. maybe that was unnecessary, but I was frustrated. she stepped closer and I instinctively raised my hand because she got in my space. I didn’t slap her, but I was heated. now I’m wondering if I was the asshole for snapping. I genuinely was not looking at her. the machine literally faces that area and I’m not about to turn my whole body just to avoid existing. so, aitah? edit hi, this is my first time posting something this personal here and honestly my boyfriend suggested I ask for outside opinions because I was overthinking it. for the people asking, I’m 25, male, and gay. the trainer is a woman. I’m not sure about her exact age, but she looks late 30s to early 40s. no shade at all, just answering the question. some comments asked why I kept looking in their direction if I noticed her rolling her eyes. it’s because they were literally 5 to 6 steps in front of the shoulder machine I was using. the machine faces that open area where they do stretches and massages, so when I rest between sets and zone out, I’m automatically facing that direction. when I zone out, I’m not actively staring at someone. I literally look at a blank space or just whatever is in front of me while trying to breathe. that area just happens to be in my line of sight. I don’t know if that makes sense, but that’s genuinely how I work out. this is also why I get anxious in gym spaces, especially since I just signed up at this new gym and I don’t really know anyone there. the only person I kinda know is another female trainer named Ories who helped me sign my contract. she definitely knows I’m gay because of how we were bantering during sign up. she was really friendly. I’m planning to talk to Ories about what happened and possibly bring it up to management like some of you suggested, since I’m new there and don’t want any weird tension. thank you to everyone who gave actual advice. I’ll update once I talk to management and see what they say. I have read all your comments and thank you to everyone who said NTA. I appreciate the reassurance because I was honestly spiraling after it happened. For those asking why I raised my hand, she approached me and confronted me. She stepped into my space while accusing me. What was I supposed to do, just stay quiet about it? Ofc not. All my life I have been the quiet one. I let things slide. I avoid conflict. And now that I am learning to stand my ground and actually speak up for myself, suddenly I am the bad guy for defending myself? She took her time to walk up to me and accuse me of being inappropriate. She did not ask neutrally. She did not clarify politely. She accused me. That already crossed a boundary. Then she stepped closer while we were arguing. I reacted instinctively because I felt cornered. And for those who keep saying I should not hit a woman, no. Just no. This is not about gender. This is about someone confronting and disrespecting me when I did nothing wrong. I did not touch her. I did not hit her. But do not twist this into some narrative where I am automatically wrong because she is a woman. Respect goes both ways. Boundaries go both ways. I am going to talk to management later today and handle this properly. I just needed to clarify that defending myself does not automatically make me the villain. UPDATE sorry for the late update. what happened next was honestly such a mess. I still went to the gym because I’m not about to stop my routine over this. when I walked into the locker room and was putting my stuff away, one of the male trainers walked behind me and I swear I heard him say “perv” in a way that sounded like he tried to cover it with a cough. I don’t even know if it was about me because the locker room was full of people showering and getting ready. but with everything that happened, of course it got into my head. I ignored it and continued my workout. while working out, I felt like people were looking at me. I don’t know if I was just paranoid because of the issue or if they actually were. but I kept remembering what my friends told me, that no one in the gym cares, everyone is too busy focusing on themselves. so I pushed through and finished my workout. two hours. after that, I went to the front desk and asked for Ories like you guys suggested. I told her everything. she listened and was very calm. then she said, don’t worry, I already know. Rose reported it to management. honestly I wasn’t shocked. I knew she would. Ories told me she believes me and went to get the manager. apparently the manager was already talking to Rose. they asked me to come into the office so we could talk privately. in the office, Rose kept insisting I was staring and that I was being inappropriate. she straight up called me a pervert. I explained again that I was already using the machine before she and her client positioned themselves in front of me. I said I had been there for 10 minutes before they even started stretching there. she kept giving me intimidating looks and then pointed at me and said, just admit you liked what you saw. us stretching our legs. of course you would like it. I literally laughed. like actually laughed. I looked at Ories and even she was smiling because it was getting ridiculous. I said, this is honestly insane. I already told you I’m gay. for the love of god, you are not my type and never have been. I was not interested, I was not entertained, I was trying to survive shoulder day. she kept going on and on trying to justify that I was a pervert. the manager was quiet, probably trying to assess everything. then the manager asked Rose, why didn’t you choose another area? it wasn’t busy that day. Rose said she didn’t like the other areas because they were dim and the spot she chose had better lighting and a mirror. I mean, sure, some areas are dimmer. but that’s not even the point. then Rose said something that honestly shocked me. she asked, how can you prove you’re gay? me and Ories just looked at each other like is this really happening? I pulled out my phone and showed her a picture of me and my boyfriend, him kissing my cheek. I said, this enough for you? she said, that could just be your friend. at that point I just wanted it over with. I showed her another photo of me and my boyfriend in bed, just hugging, clearly intimate but not inappropriate. I said, how about this? she looked stunned. then suddenly she started crying, face down on the table. I genuinely did not understand what was happening anymore. she said, I’m just wondering why you would look at us. I said, if you’re that worried about people possibly glancing in your direction in a public gym, maybe train in a private studio. you can’t control where other people’s eyes rest when they’re literally using equipment in front of you. I stood up and told the manager, I think we’re done here. thanked her for her time. Ories walked me out. afterwards, Ories told me this apparently isn’t the first time Rose has confronted people like this. man, woman, anyone. if she feels like someone looked in her direction, she takes it personally. apparently the manager can’t just kick her out because they’re friends. so yeah. that’s where we’re at. I honestly feel exhausted. but at least I stood up for myself. submitted by /u/Kindly_Ad_3762 to r/AITAH [link] [comments]

I know the typical workout involves isolated muscle groups. Upper Lower, Push Pull, etc. I also understand it helps allow muscles to recover on the days you’re working the other ones out. However, I wanted to get back into the gym after a while away and I used to do full body every time. I was younger then and I’m working out more for actual health and fitness instead of (just) aesthetics, so I want to be realistic and not just push myself baselessly. I was thinking of going 3-4x a week and doing full body every time. I understand that means I might have to do less intensity each time, as to not overwork anything or injure myself. But y’all know a lot more than I do so lmk what’s feasible or not. submitted by /u/BrownShugah98 to r/workout [link] [comments]

Building an athletic and strong physique with just two kettlebells, simple and effective, just how I like it. If you’ve seen my workouts you know by now that I’m a fan of single kettlebell work. Honestly the majority of my training is based around picking one or two kettlebells that challenge me for each exercise in the workout on any given day. Remember your workouts don’t have to require a full gym, you can get an insane amount of work done with just two (or even one) kettlebells. As long as you’re pushing yourself consistently and progressing in some way, you’ll get the results you’re after. This is a solid one for unilateral strength, power, and core stability and of course, hits full body. Alt B-Stance Squat - 5x10 Alt B-Stance Swings - 4x16 Ballistic Row - 4x20 Waiters Floor Press - 4x12 Enjoy! submitted by /u/asgooch to r/kettlebell [link] [comments]

January is the month of lies. If you’ve worked in the fitness industry as long as I have, you eventually learn to hate the calendar. January 2nd marks the beginning of the migration of repentant souls. They arrive in schools, wearing lycra clothes that still smell like the store, carrying colorful water bottles, fueled by the fragile determination of someone who spent three weeks stuffing their face with holiday roast and sides and now wants a pop star’s body before Carnival. We call this "Project Summer." I call it "Project Desperation." My name is Danilo. I’m a personal trainer and floor instructor at IronFit 24h, one of those low-cost gym chains that have spread through São Paulo like a fungal plague. Black walls, neon yellow lights, electronic music played too loud, and membership fees that are way too cheap. I work the shift nobody wants: midnight to six in the morning. It’s a lonely shift. The crowd at that hour is usually made up of insomniacs, ER doctors, cops, and a few antisocial meatheads who hate sharing equipment. The sound of weight plates clanking echoes in the empty warehouse like gunshots. The smell is a mix of rubber, citrus disinfectant, and cold sweat. But this specific January, something was different. It started with Mariana. Mariana had been a regular student on my shift for about six months. A nurse, thirty-something, slightly overweight. She was always nice, the type who brings coffee for the instructor and chats about TV shows between sets on the leg press. Her goal was to lose 5kg (about 11 lbs). A healthy, realistic goal. When I came back from my New Year’s break on January 3rd, Mariana was there. It was 3:15 AM. I was at the front desk, fighting off sleep, when she walked in. I almost didn’t recognize her. In less than two weeks, Mariana looked like she had lost 10 or 15 kilos (20-30 lbs). Her workout clothes, once tight, now hung off her body like empty sacks. Her face was gaunt, her cheekbones protruding like blades beneath pale skin. There were deep, purple circles around eyes that looked glazed over, focused on nothing. "Mariana?" I called out, stepping out from behind the counter. "Wow, long time no see. You look... different." She didn’t smile. The old Mariana would have made a joke about cutting carbs. But this Mariana just turned her head slowly in my direction, like a robot with rusted gears. "Need to train," she whispered. Her voice was hoarse, dry. "Sure. But... are you okay? You’re pale." "Spinning Room," she said, ignoring my question. "Kleber said the Spinning Room is closed for maintenance." Kleber was the unit manager. A guy who looked like he was assembled from Lego pieces made of meat and steroids. Teeth too white, a fake orange tan, and an aggressive corporate energy that made me nauseous. He was never at the gym at dawn; his shift was strictly 9-to-5. "Is Kleber here?" I asked, confused. Mariana didn’t answer. She marched toward the back of the gym, where the bike room was located. It was a closed room with soundproofing and glass windows which, I noticed now, had been covered with brown butcher paper from the inside. "Maintenance," read a crooked sign on the door. Mariana typed a code into the keypad on the door. The light turned green. She went in. A blast of hot air escaped the room before the door closed. Hot and humid. And with a strange smell. It didn’t smell like sweat. I went back to the counter, uneasy. Over the next few nights, the pattern repeated. And it got worse. It wasn’t just Mariana. I started noticing a group. There were about ten of them. Men and women, varying ages, but they all shared the same cadaverous aesthetic. Gray skin, sudden and excessive thinness, trembling hands, and that dead-fish stare. They always arrived between 3:00 and 3:30 AM. They didn’t speak to me. They didn’t use their fingerprint at the turnstile (which was against the rules, but the system seemed to release them automatically). They went straight to the Spinning Room, typed in the password, and disappeared inside for exactly one hour. None of them touched the weights. None of them drank water. They walked in, and they crawled out, leaning on the walls, soaked in a sweat that looked oily. I tried to talk to Kleber at the shift change, at 6:00 AM. "Kleber, what’s going on in the bike room?" I asked, grabbing my backpack. "The night crew is using it, but the sign says maintenance. And Mariana... man, she’s sick. She lost weight way too fast." Kleber was drinking his whey protein, scrolling on his phone. He didn’t even look up. "It’s a high-performance group, Danilo. New franchise protocol. Metabolic HIIT. Elite stuff. Don’t worry about it. They pay for a Black Diamond plan." "But they look like crack addicts, Kleber. Seriously. Their skin is melting off. And what is that smell?" Kleber finally looked at me. The white smile vanished. His eyes went cold. "Are you a doctor, Danilo?" "No, I’m a physical trainer." "Then train physiques and leave the management to me. If they get sick, they signed a liability waiver. Your job is to watch the weight room and make sure no one steals the dumbbells. The bike room is rented for a private project. Don’t meddle, stay in your lane." He patted my shoulder. A pat that was a little too hard. " The job market is tough, Danilo. Don’t lose your job over curiosity." I went home, but I couldn’t sleep. The image of Mariana haunted me. I knew what drugs did. I’ve seen people abuse diuretics, T3, Clenbuterol. But this was different. They weren’t just drying out fat. They looked like they were being consumed from the inside out. Last night, I decided I wasn’t going to ignore it anymore. It was 3:40 AM. The "Zombie Group," as I’d mentally nicknamed them, had been inside the Spinning Room for twenty minutes. The gym was empty, except for them and me. I went to the door. I pressed my ear against the glass covered by the brown paper. The soundproofing was good, but not perfect. I could hear the hum of the bikes spinning. But I didn’t hear music. Spinning classes have loud music, shouting, motivation. In there, the only human sound was... moaning. Muffled screams of pain. Crying. And someone vomiting. I tried the handle. Locked. I looked at the keypad. Four digits. I remembered the gym’s anniversary. Nothing. I tried today’s date. Nothing. Then I remembered Kleber’s ego. He had a tattoo on his arm: 1985. The year he was born. I typed 1-9-8-5. The light turned green. I took a deep breath, pulled my shirt up to cover my nose, and opened the door. The heat hit me like a physical punch. The temperature inside must have been bordering on 50°C (122°F). The air was thick, unbreathable, saturated with humidity and that chemical smell of rotten vinegar mixed with boiled meat. The room was dim, lit only by red emergency lights along the baseboards. There were twelve bikes. All occupied. But they weren’t just pedaling. Mariana was on the front bike. Strapped to the machine. There were velcro straps binding her wrists to the handlebars and her feet to the pedals. She was pedaling at a frantic, inhuman pace. Her legs were spinning so fast they were a blur. But she wasn’t doing it voluntarily. Her bike—and the others—were connected to an external motor. The motor was forcing the pedals to turn. If she stopped applying force, her legs would be snapped by the mechanical movement. She had to keep up with the machine’s rhythm to avoid having her bones ground to dust. But the worst part wasn’t the forced movement. The worst part was the masks. Every student was wearing a transparent oxygen mask, connected by tubes that went up to the ceiling, feeding into the AC vents. Inside the masks, a yellowish gas was being pumped in. Mariana looked at me when I entered. Her eyes were red with burst blood vessels. Her skin glistened with sweat, but also with blisters. Small burn blisters covered her arms. She tried to scream, but the mask muffled the sound. She was cooking. Literally. "My God!" I shouted, running to her bike. I tried to undo the velcro. They were locked with industrial zip ties. I looked at the bike’s panel. There was no stop button. The wiring went straight into the wall. The other students didn’t even look at me. Some seemed passed out, heads hanging low, but their legs kept spinning, spinning, spinning, driven by the motor, tearing muscles and ligaments in unconscious bodies. "What the fuck are you doing here?" The voice came from the back of the room, from the shadows. Kleber was there. He was wearing a white hazmat suit and a professional gas mask. He was holding a tablet. "Turn this off!" I screamed, coughing from the heat and the chemical smell. "You’re killing them! Mariana is burning up with fever!" Kleber walked calmly toward me. He looked huge in that suit. "They’re not dying, Danilo. They’re metabolizing. Do you know what DNP is? 2,4-Dinitrophenol?" He pointed to the tubes in the ceiling. "It’s an industrial compound. Used to make explosives in World War I. The workers who handled it lost weight until they vanished. It uncouples oxidative phosphorylation. Basically? It makes the cell stop storing energy and turn everything into heat. Fat turns into fire." "This is poison!" I tried to lunge at him, but the heat was making me dizzy. My legs felt like lead. "It’s efficiency!" Kleber shouted, his voice muffled by the mask. "They signed the contract, Danilo! They wanted to lose 10 kilos in a week. They begged for this. I’m just giving them what they asked for. The gas raises their basal body temperature to 40 degrees. They burn 5,000 calories an hour sitting there. Yes, it’s uncomfortable. Yes, it cooks the internal organs a little bit. But look at her!" He pointed to a woman in the second row. She was skeletal. "She walked in here wearing a size 14 on Monday. Today is Friday and she’s a size 4. Her 'Project Summer' is done. Who cares if she needs dialysis for the rest of her life? She’ll look skinny in a bikini!" "You’re sick!" I tried to punch him. It was a mistake. I had been breathing that toxic air for two minutes. My strength was gone. My punch was slow, pathetic. Kleber just grabbed my arm and shoved me. I fell onto the rubber floor. The floor was hot. It burned my hand. I saw Mariana looking at me. A tear of blood ran down under her mask. She mouthed something. I read her lips: "Kill me." I stood up, stumbling, and ran for the door. I needed to call the police. I needed to get out of that oven. I grabbed the handle. Locked. "The session isn’t over, Danilo," Kleber said, typing something on the tablet. "The locks are automatic. They only open when the thermal cycle ends. Thirty minutes left." I heard a mechanical click come from the ceiling. The hissing of the gas got louder. "And since you’re here... and you’ve seen the franchise’s trade secret... I think you need a workout too. You’ve been looking a little bloated, Danilo. Too much beer over the holidays?" I felt my throat close up. The air was turning yellow. Kleber walked toward me. He wasn’t going to put me on a bike. He didn’t need to. Just being in that room was enough. "DNP in gaseous form is absorbed through the skin and mucous membranes," Kleber explained, as if giving a biomechanics lecture. "Without the mask, you’ll absorb a lethal dose in... let’s say, ten minutes. Your temperature will rise to 42 degrees. Your proteins will denature. Your brain will cook inside your skull. It’s a quick death, but... hot." I ran to the windows covered with brown paper. I pounded on the glass. Double tempered glass. Unbreakable without a hammer. I screamed for help. But who would hear? The gym was empty. The soundproofing was perfect. Kleber sat on a stool in the corner, crossed his legs, and kept monitoring the data on the tablet. "Save your oxygen, Danilo. The more you move, the hotter you get." I felt sweat break out on my forehead. It wasn’t normal sweat. It was a flood. My shirt was soaked in seconds. My heart started beating out of rhythm. I felt a burning in my stomach, as if I had swallowed hot coals. My vision began to blur, yellowing at the edges. I looked at Mariana. She had passed out, but her legs kept spinning, spinning, spinning, driven by the relentless motor. I heard a dry snap — CRACK. Her knee had broken. The bone tore through the skin, white and shiny, but the machine kept forcing her leg to turn, grinding the joint with every rotation. Kleber didn’t even look. I fell to my knees. The floor was boiling. I tried to crawl to the door. My skin was red, throbbing. I could feel my blood bubbling in my veins. It felt like being inside a giant microwave. "Twenty minutes left," Kleber’s voice sounded distant, metallic. "Hang in there. Think of the results. Think about how shredded you’ll look in the coffin." My eyes are swelling. I think my tears are evaporating before they fall. I’m writing this on my phone’s notes app, with fingers slippery from sweat and the grease leaking from my pores. The battery is dying. The phone is overheating too. If anyone finds this phone... if anyone finds what’s left of us... Don’t believe the official report. They’ll say it was a fire. They’ll say it was a short circuit in the sauna. It wasn’t. It was Project Summer. Kleber is standing up now. He’s coming toward me with a syringe. "To speed up the process," he says. I’m so hot. I just wanted the air conditioning to work. Mariana stopped moving. The machine keeps spinning her legs, but her head has fallen back. Her mask is full of black vomit. Kleber is smiling. It’s January. It’s the month of "Project Summer." It’s the month... of lies. submitted by /u/davidherick to r/stories [link] [comments]

He’s been incorporating swimming into his fitness routine for the past six months and has seen incredible results with this full-body workout. Swimming 3-4 times per week, focusing mainly on freestyle with some backstroke mixed in, he’s noticed dramatic improvements in cardiovascular endurance and overall muscle tone, especially in his core and shoulders. His current routine consists of: • 10-minute warm-up with easy freestyle • 20-30 minutes of interval training (mix of sprints and steady pace) • 5-10 minutes cool down Swimming has really helped with his overall physique development while being incredibly easy on the joints compared to other cardio options. The water resistance seems to provide both exceptional cardio and strength benefits that you just can’t get from traditional gym workouts. For those who swim regularly as part of their fitness routine, what specific techniques or workout structures have you found most effective for building lean muscle while maintaining peak cardiovascular fitness? submitted by /u/Aurora_CineArte to r/askfitness [link] [comments]

Guys upvote and drop your suggestion. submitted by /u/Suspicious-Radio-805 to r/workout [link] [comments]

I go to the gym 3-4x a week, full body workouts with 6-7 exercises. I time my rests and don't hugely exceed them (most 1-3 minutes). But today for example, deadlift 3 sets of 4-6 reps, by the time I was done took over 30 minutes. Warm up sets, getting plates on and off, etc. Am I just "slow" or is it unrealistic to get done quicker? Seeing videos on here I definitely reset slower than many... Today did DL, shoulder press, single leg squat, cable row, calf raises, a rehab hip exercise and dead hangs, total 95 minutes. I do enjoy taking my time, but I find during the week sometimes it holds me back from going at all, if I feel I don't have a lot of time to spare. submitted by /u/Major-Tumbleweed7751 to r/workout [link] [comments]

submitted by /u/Trog2003 to r/Fitness_India [link] [comments]

I have some physical limitations that do not allow me to workout while laying flat, but my doctor DID approve exercising upright. So like sitting, standing, even crouching. What i cannot do is pushups, bench press, anything that sets my body full horizontal. Is there anyway to workout my chest at home like that? .. I have all the equipment to get a full body workout at home, which is where i exercise, but what i dont have is a chest press machine. Am i going to need to pay for a gym membership just to go in and use the chest press machine or is there something i could do from home? submitted by /u/ImPretendingToCare to r/bodyweightfitness [link] [comments]

Came across this from another source and decided it was worth revisiting a classic BORU. Flairing this as a repost since that's its primary designation, but its also an external post. This was first posted to BORU here by u/Strider_A and then updated by u/ParadoxicalState to BORU here. I've decided to keep the title of the original letter on AAM because it might help find it on searches in the future. I am NOT OP. Original post on AskAManager trigger warnings: medical trauma, body shaming, hostile workplace HR won’t do anything about a coworker who’s angry about my weight loss - FEBRUARY 8, 2023 I just came back to work after a month-long emergency medical leave. The tl:dr is that after a decade of medical gaslighting, a new doctor ordered an emergency MRI during a routine visit and discovered a mass in my abdomen. I was rushed into surgery within 24 hours. I ended up having an 18-pound benign tumor pressing on my vital organs and I was about a week away from multiple organ failure. I’m lucky to be alive and time will tell if I have any lasting organ damage but right now everything is fine. Mentally I’m struggling with a few things but the only outwardly noticeable impact is that I’ve gone from a size 20 to a size 8. Nobody on my medical team anticipated a change this drastic but I’m healthy and lucky. I was expecting to get a lot of questions from my coworkers because curiosity exists. I had a basic “emergency surgery but I’m fine now” answer that almost everyone accepted but one coworker who I hardly speak to, Aubrey. On my first day back to work, Aubrey came up to me and said, “I wish you had come to me to lose the weight instead of resorting to such drastic measures. You’re going to gain it all back, you know. I’ll be waiting.” I was aware of Aubrey’s reputation, but since we never work together I didn’t think it would be an issue. She’s one of those people who think they’re a fitness expert and calls herself a “health coach” (nothing to do with the company we work for). She has a reputation for giving out unsolicited and incorrect “health advice” and is always commenting on people’s food choices. I was speechless when she asked why I “opted to get butchered instead of putting in the hard work to lose the weight.” There’s nothing wrong with someone choosing surgical weight loss options, but that’s not what happened to me and I really resented her aggressive attitude/spreading rumors. During my second week back, she came by my office at the end of the day in athletic gear offering to go with me if I was “too afraid to go to the gym alone.” At the time I wasn’t even cleared to lift my kid, do laundry, or climb a flight of stairs, let alone go to the gym with this crackpot. I don’t remember what I said to her, but she left saying I’d gain the weight back because I’m lazy. The next day Aubrey ranted angrily about me in a meeting I wasn’t in (missed it for a follow-up, ironically). I don’t know everything that was said, but the gist was that if I can’t dedicate myself to weight loss, I obviously can’t see my work obligations through. HR called for a red flag mediation. At our company, mediation can go against your bonus opportunities for the year. I have no idea why I’m in mediation when she’s the one being an asshat. At the mediation, Aubrey stated that she was triggered by my “new body” and I should have “thought of other people’s feelings and warned” her before my surgery. I hardly had time to warn my husband and get my kid out of daycare. I don’t owe Aubrey anything. I have empathy that she’s obviously struggling, but that does not excuse her behavior. HR said that while they can’t ask me to explain my medical history, it might clear the air if I told her what kind of surgery I had and why. I said I wasn’t obligated to share my medical information with anyone and that Aubrey having bad coping skills doesn’t entitle her to a coworker’s personal health information. Their response was kind of “well, then we can’t stop her from bullying you.” After Thanksgiving, my doctor helped me put in ADA accommodation paperwork so I could work from home. I was having some mild complications from surgery but also to avoid Aubrey. This company hates remote work so they’re REALLY not happy. Aubrey still emails me workout videos and diet plans and when I forward them to HR their response is, “Noted. Do you know when you’re coming back to the office?” I’ve been thinking about escalating this to corporate with an employment lawyer. Is that overkill? I’m still in a sensitive place after my surgery and I have no energy for this, especially since Aubrey is fixated on weight loss which was the primary way doctors gaslit me for years. I’ve been with this company for five years and I’m just exhausted and disappointed in how they’re handling this and I want it over yesterday. UPDATE 2 - APRIL 17, 2023 All I have to say for this update is hold on to your bananapants. I saw a lot of comments asking where management was in all this, so I’ll address that first. My boss, “George,” was getting ready to retire while this was going on. George is roughly my grandfather’s age, so this entire situation bewildered both him and his replacement, who he was training at the time. Both of them met with Aubrey’s boss, because believe me I was documenting everything she did from the jump, and they all assured me that Aubrey would be dealt with. None of them recommended the red flag mediation, that was HR’s idea. I was given details of the meeting where Aubrey ranted about me and it was horrible, but apparently Aubrey was asked to leave by her own boss while several other employees told her to stop, so managerially and in the office in general, people were trying to rein her in from many different angles. HR is where the ball dropped and dropped hard. This company just has a poor HR structure and bad entry to mid-level HR. When Aubrey’s boss referred her to HR regarding her negative behavior, HR took it upon themselves to consider it a mediation situation (which, remember, at our company can go against your bonus for the year) despite communication from George, his replacement, and Aubrey’s boss saying I wasn’t in the wrong. When George found out about this, he spoke to the HR generalists’ manager, who said that my “absence probably caused a lot of strain and extra work for Aubrey” when Aubrey’s not even credentialed to do what I do. Management made a point to tell me how baffled and upset they were with HR’s handling of the situation every time something came up. My company mentor was also a huge support during this time until she decided to take another job elsewhere. When my doctor extended my ADA work-from-home accommodation a second time, HR responded by telling me my attendance was a “concern.” I emailed their boss’s boss, the HR director, and asked for clarification. He said I hadn’t come in to the office so of course my attendance was a problem, I reiterated I had medical documentation stating that if WFH wasn’t available then they could refer to the FMLA documentation my medical team also sent. He replied that medical documentation, including both FMLA and ADA reasonable accommodations, “doesn’t hold much weight” with the company. That’s when I got a lawyer. Aubrey as a problem kind of drifted to the background when HR started their “medical documentation doesn’t matter” campaign. On my lawyer’s recommendation, I contacted the HR executive team, which is where this whole cursed situation came to light. (And I did check with my lawyer about emailing this update and they laughed and said I couldn’t leave people hanging after all that.) I called the chief HR officer (which for my company is going over like five people’s heads, but I did it with George’s and my new boss’s blessings), who is the head of HR, and asked why my attendance was an issue when I had reasonable ADA documentation. She had no idea what I was talking about so I filled her in on all of it — including the mediation meeting and Aubrey’s harassment and the HR director (her direct report) saying medical documentation didn’t hold any weight with the company. She was speechless and asked to meet with me and my lawyer as soon as possible. My lawyer hardly had to do anything during the meeting because the CHRO was horrified at everything I told her. I’ve never actually seen steam come out of someone’s ears, but if it was physically possible it would have happened here. My lawyer didn’t need to say a word but just nodded and smiled when the CHRO offered an extended paid medical leave so I could handle my recovery and said Aubrey constantly sending me fitness plans would be “dealt with swiftly.” I didn’t hear anything out of Aubrey for a long time but I did hear through some gossip channels that the HR staff involved in the red flag meeting/threatening to write me up were let go. Aubrey wasn’t fired because they believed she was misled by HR, so I understand that part even if I don’t agree with it, but she was on a tight PIP for a while. Then she showed up at my house. Now we move from bananapants to full-on banana ensemble. I’m still on leave and out of the blue, Aubrey showed up at my door on a weekend with two other women in tow and the commenters guessed it: she’s in very deep with an MLM (or maybe a cult, I can’t be sure at this point). Aubrey came over to “demonstrate” some workout techniques and give me some diet “supplement” samples and discuss a “career opportunity” because she was worried about my “physical and professional health.” She didn’t make it past my mother-in-law, who has been a godsend right now. My mother-in-law made it clear where Aubrey could stick her demonstration and they left in a hurry. I notified my lawyer and the CHRO and suffice it to say, Aubrey is now a full-time “wellness coach.” I’m happy I went with my gut and got a lawyer because the company has changed so drastically over the last year with the toxic HR department encouraging behavior like Aubrey’s and spreading false information about medical leave and time off, the company is almost unrecognizable. Also with my boss and mentor both gone, I don’t know if I’m going to go back once I’m medically cleared. The company is also undergoing a restructuring right now and my department may end up distributed between other parts of the company or even other parts of the state. I have been looking at jobs and doing some resume drafting for a full-time remote position since it feels like it might be a better fit. But many thanks to the comment section and all the support! FINAL UPDATE - JUNE 12, 2023 I got an offer from a local company that’s going fully remote with administration and management meeting up once a month. The salary was right, it’s 90% remote, it’s a good fit, so I’m happy with it. My role is HR adjacent as head of payroll. I report to the COO and was hired by the CEO and COO. I walk in to our first admin meeting and who is sitting across from me but the HR Director who told me medical documentation doesn’t matter and orchestrated my red-flag meeting, let’s call him “Bob.” Bob is the interim HR director for this company. Bob looked very uncomfortable when he saw me. We went through some employee files, including several who are on maternity leave and two who were injured on a job site. Bob got quieter as we began reviewing medical documentation and approving paid leave. I smiled and looked him in the eye every time I asked, “And does Jill have her medical documentation? Great! Medical documentation holds a lot of weight. That’s important stuff to have.” He looked like he wanted to melt into his seat. At one point he tried to argue against someone using their PTO to provide end of life care for a parent when they had ample PTO. I smiled and said, “You’re right, our employee support fund should cover half this time. It’s a shame for them to have to lose all their PTO when they’re obviously going to need it to heal and grieve over the next few months. Why don’t you get me the paperwork for the support fund this afternoon? That’s so generous.” Everyone was happy and in agreement. He looked like he swallowed a lemon but everyone was like “OMG Bob how thoughtful.” He had to eat it so bad and got me the documentation an hour later. Bob can suck it. Bob is also only a contractor so he’ll be moving on soon anyway. Medically I’m doing better, and very happy to move on from where I was. Aubrey’s been full-on radio silence which is perfect for me. Thanks AAM team and commenters! submitted by /u/boringhistoryfan to r/BestofRedditorUpdates [link] [comments]

I'm looking for discussion with other dads on the subject so that's why I'm posting here and not somewhere like r/fitness. People who don't have kids just cannot relate and couldn't understand. Also I'm not a beginner. How often do you hit the gym? How are you training? Full body workouts now and then for a busy dad? Every day? I'd love to do old school bodybuilder type of training like I did before, but you never know how many times you're gonna manage to train during a week. Might be 4 times, might be just once, so it doesn't really make sense to split it up too much. Issue is that I dislike full body workouts. Any thoughts on this? Feel welcome to share and discuss anything about your fitness related stuff. It's important for us to take care of ourselves, because we are showing example to our kids. submitted by /u/masterofnuggetts to r/daddit [link] [comments]

So fitness is not the top priority for me right now. Other stuff takes up more time. But I wanna do the best that I can with the limited time that I do have for the gym. Focus is a clean slow bulk after a gym break. So since uni takes up most of my time and the time is rather variable I wonder if I should rather do a PPL and go up to 6 times in weeks that I have the time (which might be roughly once a month) or just stick to a consistent 3 times a week full body routine instead and use the extra time differently. submitted by /u/SergeantAskir to r/Fitness [link] [comments]