Emily Prymula
How’s everyone doing with their healthy routines for the New Year? My local gym has been awfully crowded these first couple of weeks of the month. Bully for everyone who got started this January, but I actually got a jump-start on my new workout regimen after Thanksgiving. My goal was to get established with the routine in December so that I would survive the indulgences of the holidays. So far, it’s worked out pretty well. And with the addition of 1st Phorm protein and supplements, I’ll get to my 2026 goals even faster.
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Here is my typical Monday-Friday routine:
2 lifting days
I’ve got a half-dozen upper-body workouts that I rotate through that hit every muscle group (arms, chest, back, etc). I would normally incorporate lower-body lifting days as well, but lately I’m trying to save my legs for longer runs.
2 core/cardio days
This is the new addition to my routine that’s made a huge difference over the last couple of months. I put together a basic circuit of core workouts that I can do pretty much anywhere:
- 10 pushups
- 10 crunches/situps (can mix up types for variety)
- 20 mountain climbers (10 per leg)
- 60-second plank (alternate between elbow plank, side planks, and straight-arm planks)
- Repeat until exhausted
Depending on my energy level, I’ll go for a short run afterwards. I’m only up to 2-3 miles, but I’m increasing distance to potentially run a half-marathon.
1 active recovery day
Allowing your body to rest when you’ve committed to a consistent workout regimen is key. For me, that’s attending a weekly yoga class at my gym.
Plenty of protein!
Everyone knows that if you’re doing serious lifting at the gym, you’d better get your protein in afterwards. But not all protein powders are created equal.
Making the switch to Phormula-1 Clear and its 23g of whey protein isolate per serving is the way to go, especially when it’s designed for rapid assimilation to assist with muscle repair and recovery.
Plus, it doesn’t hurt to have a changeup in flavors from the usual vanilla/chocolate varieties.
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About 1st Phorm
1st Phorm is a lifestyle brand that started with the goal of helping real people reach their fitness and health goals. Because there’s no magic bullet for instant weight loss, the emphasis is on empowering you to put in the work and be consistent with your diet and exercise.
Be sure to use the link in this article to receive a FREE 5-pack of 1st Phorm Protein Sticks with the purchase of any 1st Phorm supplement!
Plus, as a special offer for BroBible readers, you can get a FREE 30-day trial of the 1st Phorm App, which gives you access to customized workout programs, nutritional guidance, progress tracking, and daily accountability tools.