Скачать или смотреть 30 DAY WELLNESS GUIDE | 10K steps challenge, fat loss tips for women, week of workouts & more

Check out Adapt Naturals here: https://adaptnaturals.com/JANET & use my code: JANET for 15% off.

I hope you enjoy this 30 day wellness guide! Be sure to let me know down below if you'd like more of these!

Zocdoc doctor: https://zocdoc.com/janet

Trainwell personal trainer: https://go.trainwell.net/Janetndomahina


Week of Workouts:

Stretch (17:20) & cool down (28:26):    • How to GLOW UP for summer 2025 | WEEK OF W...  

LEG DAY
Glute bridge (8 reps + 8 pulses) 3sets
Goblet squats (12 reps, 3 sets)
RDLS (10 reps, 3 sets)
Alternating reverse lunges (8 each leg, 3 sets)

UPPER BODY DAY
Dumbbell curl (10 reps, 3 sets)
Alternating Single-arm crossbody raise (8 reps each arm, 3 sets)
Bent over rows (10 reps, 3 sets)
Overhead tricep extensions (10 reps, 3 sets)

FULL BODY DAY
Squat to press (8 reps, 3 sets)
RDL + reverse fly (8 reps, 3 sets)
Renegade row (8 reps, 3 sets)
Sit up + press + tricep extension (8 reps, 3 sets)

Don’t know how much weight you should be using?

Pick a weight and perform a set.
If you can do two or more reps beyond your target, increase the weight.
If you struggle to complete your reps with good form, decrease the weight.

For more precise weight selection, estimate your 1-rep max (1RM) using this formula:

1RM = Weight × (1 + (0.0333 × Reps))
Example: If you can squat 150 lbs for 5 reps → 150 × (1 + (0.0333 × 5)) = ~175 lbs 1RM


Strength & Power (low reps, heavy weight) → 80-90% of your 1RM
Muscle Growth (moderate reps, moderate weight) → 65-75% of your 1RM
Endurance & Toning (high reps, lighter weight) → 50-65% of your 1RM


F O L L O W M E
INSTAGRAM:   / janetndomahina  
TIKTOK:   / janetndomahina  

M U S I C
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B U S I N E S S E M A I L
Janet.ndomahina@outlook.com

T I M E S T A M P S
00:00 intro
02:33 getting steps up
05:31 baseline of nutrition
11:17 breakfast, lunch, dinner
16:37 seasonal produce
18:04 muscle growth
20:36 leg day
23:03 upper body day
24:23 full body day

S U B S
152,100

Disclaimer: If you are new to exercise or planning on embarking on a new fitness program, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or program is solely at your own risk.

FTC: This video is sponsored by Adapt Naturals