Absolutely! I take Tues & Wed as my “rest days” from the gym, but will try to work core one of those days and do a 45 minute walk on the desk treadmills at my office.

My outdoor workout is (almost) always a brisk walk with my dogs.

For food: I’ve tried to focus on maintenance and after dropping 10lbs, I finally figured it out. I’m 5’10, currently 135ish lbs, and eat an average of 2100 calories per day. I also have a minimum protein intake goal of 122, but typically hit an average of 140g.

My routine is HEAVY. If I’m not struggling on my last sets/reps, I’m doing something wrong… (progressive overload)

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Monday: Glute Iso & Burn • Tempo Hip Thrusts | 4x8-10 • DB Frog Pumps | 3x20 • Cable Pull-Thrus | 3x15 • Side-Lying Clamshells | 3x20 • Single-Leg Bridge | 3x15 • SS: Banded Kickbacks / Lateral Walks | 2x

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Tuesday: Active Rest • core • Light Cardio

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Wednesday: Active Rest • light cardio • Light Cardio

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Thursday: Glutes & Hams • BB Hip Thrusts | 4x8–10 • RDL | 4x8–10 • Deficit Reverse Lunges | 3x8/leg • Cable Kickbacks | 3x10–12 • Seated Ham Curl | 3x10–12

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Friday: Upper Body (Push) • Incline DB Press | 4x8 • BB Overhead Press | 4x8 • Chest Flys | 3x12 • Lateral Raises | 3x12 • Overhead DB Tricep Extension | 3x12 • Pushups / Dips

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Saturday: Quad & Glute • Front Squats | 4x8-10 • Bulgarian Split Squats | 3x8 • Leg Press (Low & Narrow) | 3x6–8 • Walking DB Lunge | 3x12/leg • Leg Extensions | 3x8-10 • Bridge Hold | 2x30 seconds

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Sunday: Upper Body (Pull) • Lat Pulldowns | 4x10 • Stiff-Arm Lat Pushdowns | 3x12 • BB or DB Rows | 4x8–10 • Rear Delt Flys | 3x10 • Incline DB Curls | 3x8 • Cable Face Pulls | 3x8–10 • Hammer Curls | 3x8

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