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  • The Lift Lean Blog

    Lift Lean Back to Basics

    • Back to basics approach: The session emphasizes resetting routines with simple strength training, especially targeting midlife and post-menopausal individuals.

    • Tabata format: Workouts are structured with 20 seconds of effort followed by 10 seconds of recovery, making them easy to replicate.

    • Upper body focus: Three exercises for shoulders (shoulder press, lateral raise, front raise) performed in sets.

    • Lower body progression: Three variations of squats—regular squat, narrow stance with weights on shoulders, and wide stance with toes out.

    • Chest and arms training: Suggested moves include chest press, chest flies, pullovers, and triceps work.

    • Adaptability: Suitable for beginners with lighter weights or advanced participants with heavier loads.

    • Holistic coaching offer: Program extends to 7 days of structured workouts, nutrition plans, recipes, and habit coaching.

     

    • 20s/10s Tabata format: Provides an efficient structure for both beginners and advanced users.

    • 8–10 reps in 20 seconds: Practical benchmark for pacing exercises.

    • Three exercises per muscle group: Ensures balanced overload and progression.

     

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