MISSTPHELPS

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I’ve honestly been overthinking my content lately and staying in my own head instead of just posting 😭 But hearing this audio made me realize… I really HAVE been putting in work mentally, physically, and creatively. Sometimes we downplay our own progress so much that we forget how far we’ve actually come. So yeah… post the progress. Post the content. Be proud of yourself a little 💜

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As a Fitness Coach × NG Soldier, warming up properly has become NON-NEGOTIABLE for me 👏🏽 A lot of injuries happen because we jump straight into heavy lifting without activating our muscles first. This quick full-body warm-up helps me get my body ready, improve movement, and wake everything up before training 💪🏽 Save this for your next gym session 🔥 Full Body Warm-Up: 1. 300 Jump Rope (can break it up if needed) 2. Bodyweight Squats 2–3 rounds × 10 reps 3. Banded Good Mornings 2–3 rounds × 10 reps 4. Banded Squat Press 2–3 rounds × 10 reps 5. Banded 1 Arm Rows 2–3 rounds × 20 reps each 6. Banded Overhead Ys 2–3 rounds × 10 reps Your warm-up should PREPARE your body, not exhaust it 🤝🏽 Comment “WARM UP” if you want more mobility, recovery, and injury-prevention content 💜

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Short on time? Save this 45-min full body workout for later 🫡🔥 Simple. Effective. No fluff. This is the type of workout I lean on when life gets busy but I still want to train with intention. Workout: 1. DBell Sumo Squats – 4 x 8 (heavy) 2. Seated Cable Rows – 4 x 10 3. DBell Reverse Lunges – 4 x 5 each 4. ISO Lateral DY Rows – 4 x 8 5. Mountain Climbers w/ Sliders – 3 x 10 each 6. Knee Tucks w/ Sliders – 3 x 10 45 minutes. Full body. Strength + conditioning + core. 🤝🏽 Comment “FULL BODY” if you want more quick gym workouts like this.