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🏋️ Day 4 of Toji Workout Series

Your Fitness Journey Starts Here!

January 22, 2025

Today’s Focus:

💪 Chest, Triceps & Overall Body Activation

Motivational Quote:

"Start where you are. Use what you have. Do what you can." – Arthur Ashe

Tips for Today:

✅ Warm up properly to avoid injuries and improve performance.
✅ Focus on form over speed to maximize effectiveness.
✅ Take breaks if needed, and drink water throughout your workout.

Warm-Up (5 minutes):

  1. Neck Stretches: Tilt your head gently forward, backward, and to each side (30 seconds each direction).

  2. Jumping Jacks: Get your heart rate up with full-arm and leg movements (2 sets of 30 seconds).

  3. Standing Toe Touches: Slowly reach down to touch your toes and stretch your hamstrings (2 sets of 15 reps).

Workout Routine (20 minutes):

  1. Push-Ups

    • How to Perform: Place your hands shoulder-width apart, keep your back straight, and lower your chest to just above the ground before pushing back up.

    • Benefit: Builds chest, shoulders, and core strength while improving overall upper body endurance.

    • Sets: 3 Sets With 5,10,15 Reps [Reps Depends On You]

  1. Bench Dips

  • How to Perform: Sit on a sturdy chair or bench, place your hands on the edge, and lower your body by bending your elbows, then push back up.

  • Benefit: Targets triceps, shoulders, and chest for improved arm and upper-body tone.

  • Sets: 3 Sets With Maximum Reps.

  1. Lateral Raise (Backpack)

  • How to Perform: Hold a backpack filled with books, bottle or even stones, Then raise your arms out to the side until shoulder height, then slowly lower them. you have to do this with both the hands.

  • Benefit: Strengthens shoulder muscles and improves posture and stability.

  • Sets: 2 Sets With Maximum Reps, Each Hand.

  1. Neck Curls

  • How to Perform: Lie on a bed with your neck slightly over the edge, and slowly lift your head up and down.

  • Benefit: Strengthens neck muscles and improves neck stability and flexibility. Makes Your Neck Thick. [Looks Attractive]

  • Sets: 2 Sets With Maximum Reps.

  1. Flat Leg Raise

  • How to Perform: Lie flat on your back, keep your legs straight, and slowly lift them to a 90-degree angle, then lower them without touching the ground.

  • Benefit: Tones lower abs, strengthens core, and improves pelvic stability.

  • Sets: 2 Sets With Maximum Reps.

💬 Share your progress with us! Upload An Story & Mention Us On Instagram!

📅 Day 5 Preview: Back & Biceps coming your way tomorrow! Be Disciplined And Don’t Skip Any Day.