AxioFit

Lower day- Single leg Emphasis
Just a pretty straight forward lower body session today.

5-10mins: Dynamic Stretching/Mobility

5 mins: Core and Leg warm up

Station A - RFE Split Squats
3 x 8-10

DB RDL
3 x 10-12

Quad Ext
2-3 x 12+

Hamstring curl
2-3 x 12+



In and out of the session in less that 50 mins. If I had a little more time I would have explored more lateral movement, however I do have some of that plan later in my week.

You don’t need to add another workout to start moving the needle.
Sometimes, you just need to move more throughout the day.
When I went from averaging ~5,000 steps/day to ~10,000, my estimated active calorie burn went from ~190 calories/day to ~355.
That’s roughly 165 additional calories every day.
That doesn’t sound like much… until you realize it’s:
→ ~1,150 calories/week
→ ~7,000 calories/6 weeks
→ ~14,000 calories/12 weeks
I’m not saying walking is a magic weight-loss tool, or that these numbers perfectly predict fat loss.
The bigger lesson is this:
Small, repeatable behaviors compound.
Your workout matters—but so does what you do with the other 23 hours of your day.
If you’re currently averaging 4,000 steps, you don’t need to jump to 10,000 tomorrow.
Start with 5,000.
Then build from there.
Don’t underestimate the boring things you can actually do consistently.



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Upper body: Pulling focused session.

This is day one of a 4-Day Upper/Lower Split. My next upper will be more heavily focused toward pushing.

This structure allows me to push my major priority movements at the top of each session without feeling like I have to cram all my upper body exercises into one session.

I had to get back to the office this day so I missed out on my isolations and accessories, but sometimes those are the sacrfices you need to make. My lifts are stronger. My sessions are more focused. And the recovery between days is really great

You don’t need a more complicated workout.

You don’t need another 30 day challenge.

If you want meaningful progress, focus on being boring. Boring habits.

1) Think Long-term
2) Prioritize Protein
3) Get Quality Sleep
4) Move more, More Often
5) Do resistance training

None of these things are exciting.
And that’s the point.

The goal isn’t to find something you can do perfectly for 30 days. It’s to find simple. Repeatable habits. That you can maintain the rest of your life.

Program: Upper/Lower
Goal: 2-4x per week
Week 1
- 5-10 min of mobility
- Pull ups: 4 sets
- 3-point Row: 3 sets
- Incline pushups: 3 sets
- Face pulls: 2-3 set

- Was running short on time, otherwise I would have tried to get in 1-2 more isolation exercises.

If you guys like this Vlog style with the voice over, tap in, follow along, and let me know what you think!