# Workouts & Exercise **URL:** https://community.per4mbetter.com/c/trans4m-with-per4m/workouts-exercise/12.md [Latest](https://community.per4mbetter.com/latest.md) · [Categories](https://community.per4mbetter.com/categories.md) · [Tags](https://community.per4mbetter.com/tags.md) --- ## [About the Workouts & Exercise category](https://community.per4mbetter.com/t/about-the-workouts-exercise-category/41)
**Author:** [@Anna](https://community.per4mbetter.com/u/Anna)\ **Replies:** 0\ **Last updated:** [13 December 2024 14:35 UTC](https://community.per4mbetter.com/t/about-the-workouts-exercise-category/41 "2024-12-13T14:35:23Z")
Explore workout ideas, techniques, and tips for improving your per4mance🏋️ What You Can Expect: Weekly Workouts Designed by Per4m Athletes Workout and Exercise Q&As Spaces to Connect for Different Workout Styles --- ## [Chest, Back + Shoulder Workout:](https://community.per4mbetter.com/t/chest-back-shoulder-workout/325)
**Author:** [@Connor](https://community.per4mbetter.com/u/Connor)\ **Replies:** 0\ **Last updated:** [6 March 2025 12:30 UTC](https://community.per4mbetter.com/t/chest-back-shoulder-workout/325 "2025-03-06T12:30:08Z")
Chest, Back + Shoulder Workout: Here’s a workout routine for chest, back, and shoulders that you can try. It’s a full-body upper-body workout with exercises targeting each muscle group. Warm-Up (5-10 minutes): Jump ro… --- ## [Active Rest Day Exercises 😅](https://community.per4mbetter.com/t/active-rest-day-exercises/319)
**Author:** [@Connor](https://community.per4mbetter.com/u/Connor)\ **Replies:** 0\ **Last updated:** [28 February 2025 10:00 UTC](https://community.per4mbetter.com/t/active-rest-day-exercises/319 "2025-02-28T10:00:04Z")
An active rest day is about staying active while giving your muscles a break from intense workouts. The goal is to keep moving without overloading your body. Here are some of the best exercises for an active rest day: 1… --- ## [Warm Ups + Stretches](https://community.per4mbetter.com/t/warm-ups-stretches/302)
**Author:** [@Connor](https://community.per4mbetter.com/u/Connor)\ **Replies:** 0\ **Last updated:** [21 February 2025 09:50 UTC](https://community.per4mbetter.com/t/warm-ups-stretches/302 "2025-02-21T09:50:47Z")
Going for a run or to the gym is fun and extremely rewarding, but injuring yourself by not stretching and warming up certainly isn’t! :grimacing: Warming up is a key component of an effective workout so here’s a sequenc… --- ## [Pull Workout - Back & Biceps 💪](https://community.per4mbetter.com/t/pull-workout-back-biceps/228)
**Author:** [@Connor](https://community.per4mbetter.com/u/Connor)\ **Replies:** 0\ **Last updated:** [24 January 2025 11:51 UTC](https://community.per4mbetter.com/t/pull-workout-back-biceps/228 "2025-01-24T11:51:06Z")
Pull Day: Back & Biceps Warm-Up Light cardio or Dynamic stretches (arm swings, torso twists) Strength Training 1.⁠ ⁠Pull-Ups (Assisted if needed) – 4 sets x 8-12 reps 2.⁠ ⁠Bent-Over Barbell Rows – 4 sets x 8-12 r… --- ## [Intermediate Lower Body Workout](https://community.per4mbetter.com/t/intermediate-lower-body-workout/295)
**Author:** [@Connor](https://community.per4mbetter.com/u/Connor)\ **Replies:** 0\ **Last updated:** [14 February 2025 11:15 UTC](https://community.per4mbetter.com/t/intermediate-lower-body-workout/295 "2025-02-14T11:15:15Z")
Good morning everyone! Here is an Intermediate Lower Body Workout for you all to use :orange\_heart: Warm-up (5-10 minutes) Jumping Jacks: 1-2 minutes Leg Swings: 10-15 per leg Bodyweight Squats: 15-20 reps Workout 1.… --- ## [This Mornings HIIT Workout🚀](https://community.per4mbetter.com/t/this-mornings-hiit-workout/289)
**Author:** [@Anna](https://community.per4mbetter.com/u/Anna)\ **Replies:** 0\ **Last updated:** [11 February 2025 10:24 UTC](https://community.per4mbetter.com/t/this-mornings-hiit-workout/289 "2025-02-11T10:24:58Z")
Todays Workout: Ski Erg - 15 Cals V-Situps - 15 Reps Burpee Push Press - 15 Reps X3 Clean & Press - 9 Reps Push Ups - 15 Reps Push Press - 15 Reps (decreasing reps by 3 on these each round) Plank - 40 seconds X … --- ## [The Perfect "Weekend at home" Workout](https://community.per4mbetter.com/t/the-perfect-weekend-at-home-workout/281)
**Author:** [@Connor](https://community.per4mbetter.com/u/Connor)\ **Replies:** 0\ **Last updated:** [7 February 2025 10:40 UTC](https://community.per4mbetter.com/t/the-perfect-weekend-at-home-workout/281 "2025-02-07T10:40:14Z")
Here is a suitable workout for those of you who want a relaxed weekend at home, but still want to get your exercise in! :orange\_heart: 1. Knee Push-ups (Chest, shoulders, triceps) Reps: 2 sets of 8–12 reps Form: Start… --- ## [30 Minute EMOM Workout](https://community.per4mbetter.com/t/30-minute-emom-workout/252)
**Author:** [@Connor](https://community.per4mbetter.com/u/Connor)\ **Replies:** 0\ **Last updated:** [31 January 2025 09:05 UTC](https://community.per4mbetter.com/t/30-minute-emom-workout/252 "2025-01-31T09:05:33Z")
30-Minute EMOM: EMOM stands for “Every Minute on the Minute.” At the start of each minute, you perform a specific exercise or set of reps, then rest for the remainder of the minute. This cycle repeats for a set duration… --- ## [Upper Body Push & Pull](https://community.per4mbetter.com/t/upper-body-push-pull/251)
**Author:** [@Connor](https://community.per4mbetter.com/u/Connor)\ **Replies:** 0\ **Last updated:** [31 January 2025 09:04 UTC](https://community.per4mbetter.com/t/upper-body-push-pull/251 "2025-01-31T09:04:15Z")
Upper Body Push & Pull Instructions: Perform 3 sets of each exercise, resting 1 minute between sets. Incline push-ups (hands elevated on a bench): 8-10 reps Dumbbell rows (light weight): 8-10 reps Dumbbell shoulder … --- ## [Leg Day Workout](https://community.per4mbetter.com/t/leg-day-workout/250)
**Author:** [@Connor](https://community.per4mbetter.com/u/Connor)\ **Replies:** 0\ **Last updated:** [31 January 2025 09:02 UTC](https://community.per4mbetter.com/t/leg-day-workout/250 "2025-01-31T09:02:13Z")
Leg Day Instructions: Perform each exercise for 3 sets, resting 1 minute between sets. Bodyweight squats: 12-15 reps Dumbbell deadlifts (light weight): 8-10 reps Split squats (use bodyweight only): 8-10 reps per leg … --- ## [Full Body Circuit Workout](https://community.per4mbetter.com/t/full-body-circuit-workout/249)
**Author:** [@Connor](https://community.per4mbetter.com/u/Connor)\ **Replies:** 0\ **Last updated:** [31 January 2025 09:01 UTC](https://community.per4mbetter.com/t/full-body-circuit-workout/249 "2025-01-31T09:01:09Z")
Full Body Circuit Workout Instructions: Perform each exercise for 30 seconds of work followed by 30 seconds of rest. Complete the circuit 2-3 times. Knee push-ups: 8-12 reps Bodyweight squats: 12-15 reps Kettlebell s… --- ## [What else do you do apart hitting the gym?](https://community.per4mbetter.com/t/what-else-do-you-do-apart-hitting-the-gym/240)
**Author:** [@AdriWelham](https://community.per4mbetter.com/u/AdriWelham)\ **Replies:** 14\ **Last updated:** [29 January 2025 22:27 UTC](https://community.per4mbetter.com/t/what-else-do-you-do-apart-hitting-the-gym/240 "2025-01-29T22:27:50Z")
Hi, everyone! I wonder whether people on the challenge do any other activities as part of their training apart from going to the gym (or walking to get their steps in). I love Pilates, Yoga and dancing :woman\_in\_lotus\_… --- ## [250 Rep Challenge!🔥](https://community.per4mbetter.com/t/250-rep-challenge/215)
**Author:** [@Connor](https://community.per4mbetter.com/u/Connor)\ **Replies:** 0\ **Last updated:** [21 January 2025 11:00 UTC](https://community.per4mbetter.com/t/250-rep-challenge/215 "2025-01-21T11:00:07Z")
250-Rep Full-Body Challenge :muscle::fire: This workout challenge is designed to push your limits and target your entire body. You’ll complete 250 total reps across a variety of exercises. Rest as needed, but aim to fi… --- ## [Glute Gains by @Girlgainzblog](https://community.per4mbetter.com/t/glute-gains-by-girlgainzblog/195)
**Author:** [@Anna](https://community.per4mbetter.com/u/Anna)\ **Replies:** 0\ **Last updated:** [17 January 2025 11:04 UTC](https://community.per4mbetter.com/t/glute-gains-by-girlgainzblog/195 "2025-01-17T11:04:34Z")
Looking to grow and strengthen your glutes? :peach: Try this workout from @girlgainzblog The Workout: :backhand\_index\_pointing\_right: Hip Thrusts: 4 sets - Reps: 12, 10, 8, 8 Pro tip: Hold the squeeze at the top for… --- ## [Hyrox Sim Workout](https://community.per4mbetter.com/t/hyrox-sim-workout/194)
**Author:** [@Anna](https://community.per4mbetter.com/u/Anna)\ **Replies:** 0\ **Last updated:** [17 January 2025 10:51 UTC](https://community.per4mbetter.com/t/hyrox-sim-workout/194 "2025-01-17T10:51:48Z")
If you’re prepping for HYROX or just looking for a serious endurance and strength challenge, this workout from our Per4m Athlete Chris Perceval is perfect. Follow him on Instagram here: https://www.instagram.com/chris\_p… --- ## [Workout Exchange 🧡](https://community.per4mbetter.com/t/workout-exchange/191)
**Author:** [@Connor](https://community.per4mbetter.com/u/Connor)\ **Replies:** 1\ **Last updated:** [16 January 2025 13:42 UTC](https://community.per4mbetter.com/t/workout-exchange/191 "2025-01-16T13:42:50Z")
Here you will find some workouts to implement into your exercise plan, or to give you extra guidance on those days when you want to challenge yourself! :orange\_heart: Please share any workouts that you have been doing t…