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Aug 6 •
👋 Welcome to the Community!
I'm so glad you've joined us! Whether you're here to ask questions, share insights, or simply learn and connect, you've found the right place. This space is built on respect, support, and collaboration, and we can't wait to see what you'll bring to the conversation. 🔹 Introduce Yourself – Tell us a bit about who you are and what brought you here. 🔹 Explore the Threads – Take a look around and jump into any discussions that interest you. 🔹 Ask Questions – No question is too small. We're all here to help each other grow. 🔹 Be Respectful – Kindness and curiosity go a long way! Once again, welcome—I'm excited to have you here! — Coach Anton Joseph 🌟
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Aug 6 •
🏋️♂️ The Workout Centre!
This is your space to talk all things training, fitness, and performance. Whether you're just getting started, crushing personal records, or somewhere in between, the Workout Centre is where we come together to ask questions, share experiences, and stay motivated. 💪 Here’s what you can do in this space: 🔹 Share your workout routines or ask for feedback 🔹 Talk about strength training, conditioning, mobility, or recovery 🔹 Post your progress and celebrate your wins 🔹 Ask questions or troubleshoot training plateaus and setbacks 🔹 Connect with others who share your fitness goals All training styles and experience levels are welcome here—this is a supportive space to learn, grow, and keep pushing forward. Let’s get stronger, together! — Coach Anton Joseph
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23h •
Daily Body Weight Workout #32
Mobility + Core Stability Goal: Active recovery while reinforcing posture and control. Warm-Up (3 min) Gentle march · Shoulder rolls · Neck mobility Mobility & Stability Flow (20 min) 1. Cat–cow × 8 2. Bird dog (slow) × 10 each side 3. 90/90 hip switches × 10 4. Side plank × 30 s each side 5. Down dog to low lunge × 5 each side 6. Standing single-leg balance reach × 8 each leg Cool-Down (7 min) Seated fold · Child’s pose · Breathing (4–6 count)
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2d •
Daily Body Weight Workout #31
Lower-Body Strength (Unilateral Focus) Goal: Improve single-leg strength, balance, and joint control. Warm-Up (5 min) Walking lunges · Leg swings · Hip circles · Calf raises · Squat pulses Main Circuit (20 min) 3–4 rounds 1. Split squats × 12 each leg 2. Single-leg glute bridge × 10 each leg 3. Lateral lunges × 10 each side 4. Wall sit × 45 s 5. Reverse lunge pulses × 10 each leg 6. Standing calf raises × 25 Cool-Down (5 min) Quads · Hamstrings · Figure-4 stretch
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3d •
Daily Body Weight Workout #30
Cardio Conditioning + Core Goal: Sustain elevated heart rate while maintaining core control. Warm-Up (5 min) March → High knees → Torso twists → Standing crunches → Arm swings Main Circuit (20 min) 3–4 rounds 1. High knees × 45 s 2. Bicycle crunch × 20 3. Burpees × 10–12 4. Plank hold × 40 s 5. Jump squats × 15 6. Dead bug × 10 each side Cool-Down (5 min) Cobra · Seated twist · Child’s pose
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