FEEL BETTR

WEDNESDAY MOTIVATION

EXERCISE OF THE DAY

PEC FLY’S 🚀

LIFT BETTR

CORE CIRCUIT FINISHER 🔥

Want to build abs with a workout that only takes a few minutes? This quick but effective workout finisher targets your entire core—upper abs, lower abs, obliques, and even your deep stabilizing muscles. All you need is a mat and a little determination.

1. Plank to Shoulder Tap

How to: Start in a plank position, hands under your shoulders and core tight. Tap your left shoulder with your right hand, then your right shoulder with your left hand. Keep your hips steady.

• Reps: 10 taps per side

• Why It Works: This move challenges your core stability and keeps your entire midsection engaged.

2. Bicycle Crunches

How to: Lie on your back, hands behind your head. Bring your right elbow to your left knee while straightening your right leg. Switch sides in a pedaling motion.

• Reps: 15 per side

• Why It Works: Targets your obliques for those defined side lines.

3. Hanging Leg Raises

How to: Hang from a pull-up bar with your body straight. Slowly raise your legs until they’re parallel to the ground, keeping your core tight. Lower them with control.

• Reps: 12

• Alternative: Lying Leg Raises if a bar isn’t available.

4. Russian Twists

How to: Sit on the ground, knees bent and feet lifted slightly off the floor. Hold a weight or keep hands together and twist side-to-side, touching the ground on each side.

• Reps: 20 total twists (10 per side)

• Why It Works: Hits the obliques while also building rotational strength.

5. Deadbug

How to: Lie on your back with arms and legs in the air. Lower your right arm and left leg toward the ground, keeping your core engaged. Return to the start and switch sides.

• Reps: 12 per side

• Why It Works: Strengthens deep core muscles and improves coordination.

Pro Tip:

Take your time with each rep. Quality over quantity is key when it comes to core work. Focus on the squeeze and keep your form tight—you’ll feel the difference.

The Plan:

Complete this circuit 2-3 times with 30-60 seconds of rest between rounds. Don’t forget to be consistent with nutrition and hydration, and you’ll be on your way to stronger, more defined abs. Try this finisher 3x a week for 6-8 weeks!

EAT BETTR

DO I NEED CARDIO TO GET SHREDDED? 🤔

When it comes to getting shredded, the big question is: Do you really need cardio? 

The answer isn’t a simple yes or no—it depends on your goals, your lifestyle, and how you’re approaching your overall fitness plan. What you want to do, is be in a caloric deficit to get shredded. Here are the key factors to consider:

1. Cardio Helps Create a Caloric Deficit
To lose fat, you need to burn more calories than you consume. Cardio is an effective tool to help you create that deficit, especially if you’re already eating close to your maintenance calories.

• What to Do: Moderate-intensity cardio like jogging or cycling for 30-45 minutes, 3-4 times a week, can complement your strength training.

• Alternative: If long cardio sessions aren’t your thing, try high-intensity interval training (HIIT). It’s shorter and more intense, burning calories even after you’re done.

2. Strength Training Can Burn Fat Too
Don’t overlook the calorie-burning power of lifting heavy. Resistance training builds muscle, which increases your metabolism and helps you burn more fat, even at rest.

• What to Do: Stick with compound movements like squats, deadlifts, and bench presses to work multiple muscle groups and maximize calorie burn.

• Alternative: Add circuits or supersets to your strength workouts to keep your heart rate up and combine strength with cardio.

3. Nutrition Is the Key Player
The most important factor in getting shredded is your diet. Even the best cardio routine can’t outwork a bad diet.

• What to Focus On: Eat in a slight calorie deficit, prioritize protein to maintain muscle, and keep your meals balanced with healthy carbs and fats.

• Alternative: Track your macros if you’re serious about dialing in your nutrition. Tools like apps or food diaries make it easier to stay consistent.

4. Listen to Your Body
Cardio can be a great tool, but it’s not the only way to get shredded. Some people see amazing results with minimal cardio by focusing on diet and strength training. Others find cardio helps them stay consistent and energized.

• What to Do: Find a balance that works for you. If you enjoy running or biking, keep it in your routine. If you’d rather skip the treadmill, focus on lifting and nutrition instead.

Pro Tip:

You don’t have to spend hours on the treadmill to get shredded. Focus on the basics: a solid diet, consistent workouts, and finding what works for your body. Cardio is a tool—not a requirement.

DO BETTR POLL

TAKE OUR POLL 🤝

BE BETTR

STOP POSTING RAGE BAIT 📣

Stop posting rage bait for views on social media. Your only competition in the gym is YOURSELF! - Watch Now

MEME BETTR

BETTR MEMES 🤣

THANK YOU

DO BETTR CREW!

Remember, you control what’s on the inside. Happy Thanksgiving everyone! 🦃

BOOM 👊 - Joey Swoll