New Post

Author

Mona de Lacey
January 01, 2024

Happy New Year! 🎆 As we step into 2024, full of hope and new beginnings, I am thrilled to welcome you to Week 3, Day 1 of our 21-Day Upper Body Challenge. Today is not just the start of a new year; it's the beginning of a week where you will test your limits and witness the incredible progress you've made.

Your New Year's Workout:

  • Heavy Bench Press - Challenge yourself with 4 sets of 8-10 reps.

  • Barbell Row - Strengthen your back with 4 sets of 10-12 reps

  • Seated DB Press - Sculpt your shoulders with 4 sets of 10-12 reps.

  • Barbell Curls - Define your biceps with 3 sets of 10-12 reps then drop down on your last set and do max reps and then drop down weights again for max reps.

  • Plate Overhead Tri Extension - Tone your triceps with 4 sets of 15 reps.

Remember, the intensity of this week's workouts symbolizes the strength and resilience you've built up over the past two weeks. You are stronger, more capable, and ready to conquer whatever challenges this new year brings.

A New Year, A Stronger You:

  • This year, let's redefine what strength means to you. It's not just about physical power; it's about the mental and emotional resilience that comes with consistently showing up for yourself.

  • Every rep, every set, and every drop of sweat is a celebration of your commitment to your health and well-being.

Nutrition and Rest:

  • As we embark on this new year, remember to nourish your body with healthy foods and get adequate rest. Your fitness journey is a marathon, not a sprint.

Gratitude and Community:

  • I am incredibly grateful to have you all as part of this fitness journey. Your dedication and support for each other have turned this challenge into a thriving community.

  • Share your New Year's resolutions, workout achievements, or any inspiring thoughts in our community space. Let's uplift each other!

As we embrace 2024, let's carry forward the lessons learned, the strength gained, and the friendships forged. Here's to a year of health, happiness, and unyielding determination.

Happy New Year, and let's make Week 3 the best one yet!

Remember to watch my week 3 day 1 video so that you don’t miss out on any valuable information 👇

In Health and Happiness,

Mona