ฝัง
- เผยแพร่เมื่อ 16 ม.ค. 2022
- THE FULL WORKOUT
|| Day 1: Active Rest Day ||
45 min on the elliptical
15 min incline walk
ABS Circuit:
50 crunches
45 secs plank
repeat 3x
|| Day 2: Leg/Booty Day ||
Warm-ups:
banded side kicks 30x3
Kettle squats 3x20-25
Hip thrust (lightweight) 3x12-15
Hip thrust (moderate weight) 3x12
Superset
Seated Leg Press Machine 20-25 reps
RDLs 15 reps
repeat 3x
Leg Press 3x12
Squats 3x12
Lying Leg Curl 3x12-15
|| Day 3: Upper Body ||
Lat Pulldown 3x12
Seated Lateral Raise Machine 3x12-15
Seated Cable Rows 3x12-15
Front Lat Pulldown Machine 3x12
Standing Cable V-Bar Row 3x12
(Ideally, I would do another upper body exercise + 10-15 min of light cardio)
|| Day 4: FULL Rest Day ||
|| Day 5: Cardio + Abs ||
Warm-up: 5 min walking
1:30 min walk level 8-9
30 secs run level 20
repeat (I did 8x 16 mins total)
Power Walking 15 min
Abs Circuit:
Crunches 50x
Bicycles 50x
Plank 45 secs
repeat 3x
|| Day 6: Legs/Booty ||
Warm-ups:
Kettle Bell Squats 3x20-25
Hip thrust (lightweight) 3x12-15
Hip thrust (moderate weight) 3x12
KAS Glute Bridge 3x12
B Stance DB RDL 3x12
Superset
Seated Leg Press Machine 20-25 reps
RDLs 15 reps
repeat 3x
Squats 3x12 (not in the video)
|| Day 7: Upper Body ||
Seated Cable Row 3x12-15
Lat Pulldown Machine 3x12 I said it was a "Seated Row Variation" in the video, but it's wrong lol
Cable Bicep Curl 3x12
DB Lateral Raises 3x12
Cable Upright Row 3x12
(I would do 1-2 more exercises, but machines were taken!)
Cardio 10-15
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About MukdaC:
Hey! My name is Mukda, pronounced Mook-da, welcome to my channel! I make fitness videos, VLOGS, fashion videos, & much more!
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am i the only one who is dying after 5 mins on the stair master….
Girl me! I died today after five minutes lmao. I was literally counting down until it hit 5 minutes so I could get off😭
Lol, you are not alone!
Nope. It’s on the disclaimer. Lol 😂
Literally the hardest machine. My soul was trying to escape my body the entire time.
I almost did too 😆 but I pushed through and got ten minutes in! Next week imma shoot for fifteen!
Appreciate the time and effort into recording/editing these videos despite your busy schedule! Hope you have a great rest of your week ❤️❤️
Thank you so much for taking the time to share your workouts w/ us!
Mukda I literally watch your workout videos before I start working out and it gives me so much motivation! Thank you keep going!
So realistic i was shocked at how much I related to you. Fitting fitness into my busy schedule isn’t the easiest or most convenient but I’m determined to make it happen. Thanks for this great content. I’ll def be using the ab circuit.
I appreciate the scheduling advice at the beginning, always good to hear good tips for success. 🏋🏼👍✨
Keep up the awesome videos ❤️🔥❤️
don't mind me casually going on a Mukda binge - new subbie here!! 🥰😍 Already so in love with your content. Also love how in this video you were so real/accurate in describing your life (i.e. like today I didn't have time, the gym was really busy, have to go to work/meeting, I'm very sore, etc.). Very clear and authentic of you. More people need to understand fitness as a fluid lifestyle habit/hobby! Love that this doesn't bring high expectations like no rest days and only and all leg workouts. Really outstanding approach to fitness. I've been lifting for a few years now, and I can tell this is why we love it so much!
Love from Toronto! Xx
This video is helping my motivation at the gym! Thank you for doing this I'm going to incorporate your routine into my workouts. Love your content xoxo
I followed your Back day regimen today and it was so good. A new staple going forward. Thank you!
Thank you for sharing this content ! I found it so helpful and inspirational. Thanks for your detailed descriptions of what works best for your body and your routine. 💪🖤
I’m a senior in college and this week marks the first time I have actually utilized our gym facility. Your videos have given me the confidence to go to the gym and not care what others think. You have inspired me to adopt better eating and exercise habits. You have been one of my biggest motivations during this time as I am also going through a break up. I appreciate the time you take to share your life with us. Thank you❤️
Send you so much love during this healing period of your life❤️🩹
Found your youtube channel today and thank you for all these videos. They’re so helpful!
Love your workout routine girl! Thanks for making this. It helps me a lot to plan my workout.
Yay! Thank you, for making time to upload a video for us! :)
Literal body goals! Trying to start back up and your channel will def help motivate me ❤️🔥
YAAAAY! I was waiting for this video!! And you did an amazing job with the edit, the video is really nice to watch. No boring at all.
Your outfits look amazing.
BEEN LIVING FOR THESE VIDEOS QUEEN!!👏🏼😩❤️
As an on and off fitness novice, this is SUPER helpful. I’ve been trying to find a routine to stick to, but have had no luck. Thank you for this!
just discovered your channel and I love the way you structure your videos. So therapeutic
Love your videos. We have a lot of the same personality traits. Thank you and keep going. You are helping so many people ❤️
Your videos are so easy to understand I love it can’t wait to start myself
You have such a good proportion of muscles all over and that is so refreshing to see! I have failed working out several times in the past because I was over working my bottom proportions. Now being a mom of two, I know my back, arms and core need all the support and strength they can get!! I'm also built like a skinny rectangle 😅 so you give me hope and inspiration!! Much love, God bless you! 🤍
⭐️ When you have a dream, you’ve got to grab it and never let go. ⭐️
Thank you so so much for doing this for us !!! For taking the time , I know it’s not easy. You’re the best!!!!!!!!!!!! 💯
Im a full time student and had to stop the gym for almost one year bc med school got so difficult, but getting back into it this week and this will definitely help me, love ya !!! Blessings queen !!! 1 mil subscribers to you soon 🙏🏻!!!! And congratulations on school !!!!!
♥️
Thank you 🥺❤️🩹
i just HAVE to say, you are my fav fitness youtuber right now in terms of motivation for me! I love your videos, I dont even care what they're about , just my type of person that I can listen to them talking and not be annoyed LOL
Love this video! Thanks for the motivation 💗💗
THANK YOU GIRL I appreciate this video so much! thank yoou for the hard work putting it all together for us ❤️❤️❤️
Of course !! 💓
Do more of these type of videos please it’s fun to watch and helps with motivation
Thank you for sharing your full week workout routine.
Girl your calves and quads are amazing! So motivating, gonna hit them even harder right after the vid
I agree. Her legs are so shapely. Makes me motivated to hit them hard too
Great inspirational video. Love the workout routine.
Just a reminder that there are a lot of people who look forward to your videos regardless of the topic and that you should put out content that you’re proud of regardless of the subject because this is your channel and we are all here just appreciating what you decide to share with us. ❤️:)
Just this video alone gives me so much motivation to hit the gym 👏🏻
Very good points your awesome keep them coming!!!!!!!!!!!!!!!!
You look amazing!! Thanks for sharing your routine
Very motivating! Coming from a “you’re too skinny , eat some more” background your journey is inspiring. On my own fitness journey and it takes hard work but definitely possible for a skinny gal to get strong and fit. 🏋🏻♀️🏋🏻♀️
Gurrrrllllllllll i love your dedication and discipline. 😍
LOVED this video! Thank you for sharing some of your workouts with us!!!❤️🔥
I love your videos. Keep at it. You're really great! :)
Favorite fit youtuber!
Here in Toronto the lockdowns are blowing my mind and accessing my gym is impossible. So now I workout at home but your videos are giving me more drive and confident to push myself hard hard hard. Thank you for this🏋🏾♀️🏋🏾♀️👏🏾👏🏾❤️
hopefully we can get back to it soon!
I freaking love you girl!
I just found your channel! New subscriber for sure! Love your content
Wow you have so much energy to do all that!
Here for the gym fits and they did not disappoint 👍🙌
ah, actual gaols! Thank you for the videos! It's so intimidating going to the gym, especially when busy, i hope that goes away with time!
thank youuu for including the core portion, idk if you saw it but I requested it in your last video. It means sm😭💕
Literally body goals
i love ur videos!
Girl ur freaking goals
goals asfff😝💪🏽✨
Thanks so much for this.
Can you do a home workout edition to this. Gyms are closed here in Toronto right now. Love your videos 😊
Commenting to show my support! 💯☺
This video so great use a lot of your tips
New subscriber here! Enjoyed this video and your attention to providing us all the details. I enjoyed this video.
Ps. We need outfit deets! ✨
Flawless , Keep up the good workout
Love your freakin personality!!!💕 Btw your back are #goals 💪🏼👏🏼
Girl your back is shreddeddd! Goalssss
Thank you 💝
can't till the gym opens back up, im motivated now
Excellent Workout Today Sweetie! Great Job! You Look Amazing!!👍🏾
This is perfection
I'm just jealous of how nice the gyms are where you're from. I live in NYC and our gyms are so crammed up 😫.
Yuuurrrrrrrrrrrrrr! New vid✨🥳✨
Okay second comment! THAT BACK THO 😩🔥🔥🔥 GOALS
Def my fave!
Awesome workout ❤
Guuurrrl that muscle definition is ahh-ma-zing! Would love to workout with you one day!
i love your personality💚💚 i definitely am the same with the more narrow stance in hip thrusts. where are your rubber leg bands from? been on the search for good ones that won’t pile my alphalete leggings like my knitted bands do.
Body Goals for sure.
I use the same pad for my hip thrust since the beginning installed doing them, my glutes grew so much and makes it easier to lift heavy
Putting in work 💪
There's a reason this girl looks so good! I don't think i could ever
Genetics
I REALLY APPRECIATE HOW YOU WRITE OUT YOUR WORKOUTS IN THE DESCRIPTION 😭😭😭😭😭☺️💞💞💞💞
Worked a 7-7am shift and now 3-11 the same day and missed my Monday Legday. Gonna go hard tomorrow and this video was much needed for motivation.
this is me, but im done with nursing and going back to school bc of the burn out. it's a lot! you got it !
Watching this to get motivated on this gloomy day !
New subscriber! Already obsessed with you💕 Can you do a Q&A about YOU? Not anything fitness related, just about YOU to get to know you ❤️
Thank thank you thank you thank youuuuu
You had me at the matcha :) I use a frother too to make my own matcha latte!
Guuuuuurll that back definition 😍
I love these types of videos! Thanks Hun! How long do you rest in between each set if you are not doing a superset?
Is there any chance you could show how you film at the gym/ camera set up? 😊 I loved this video btw. These give me ideas of new things to incorporate
Thank you for this video!! Do you recommend this week of workouts for weight loss as well?
Loved this! Going to try your leg day workout tomorrow! It’s so inspirational how you are able to juggle your work/school with working out 💕 Do you have any recommendations or favourite lifting shoes? Trying to find a good pair
@@zeanna5034 thank you so much for such a detailed response. This is really helpful :) gonna get some converse tomorrow xx
Love you Mukda 💜
That is one nice looking gym !
Damn shorty you ain’t playing.
Showed like a week worth of workouts!
New to your channel. What inspired you to train? and what are your goals for this year? Always nice to discover more health related channels to discuss fitness with and support. I train as well so feel free to provide more insight when possible. Keep up the good work miss!
hey girl may I give you a little tip, when you're squatting try to keep your neck neutral. And have you tried going down very slowly and getting up explosively? it's a game changer !
keep up the good work!!!
Can you do more nutritional videos~ love your content !
BODY GOALS!!!!!!!!!!!!!!!!!
Great video, like your plan n idea, lol houndsunny
Can you do high protein meals🤧🙏🏻 I go hard at the gym but I’m having soooo much trouble fitting in my protein
Where is your coat from 😍 everything about you is so cute thank you for working hard to get motivating content out 💗
Excellent Vlogs *logical life* watch for super effective full body fat burning at home work!
Happy Monday 👋😀
Subscribed as soon as I got to back day. Love love love a good back 😍😍
Amazing so Amazing
bby girl get lasik its life changing. Also, the frothier the better! I can never get enough froth
Would you mind making a video about how you got associated with Alphalete? How you got sponsored by them or became an affiliate? Your experience with them so far? And what advice you would give for someone who’s trying to become involved with being sponsored by fitness companies?
Empress!!