This document provides guidelines for maintenance workouts to maintain fitness levels after exercise goals have been achieved. It outlines 3 circuits focusing on upper body muscles alternating exercises like reverse lunges, planks, and burpees. Another section focuses on lower body with exercises like body weight squats. General maintenance rules suggest adjusting diet to be clean rather than focused on fat burning. Weight training should be reduced to 2-3 days per week and cardio added to prevent fat gain and continue burning calories consumed.

1. Maintenance
Workouts:
Small Exercises
With Big Impact
Daniel Lambraia

2. If you’ve been hitting the gym hard and have found
that you’ve successfully reached your exercise
goals, you might be thinking, “now what?”
From personal experience and from a few
articles I’ve read online, I’ve come up with a few
maintenance workouts and rules for maintaining
your hard work that you can use to stay in shape
without working past your goals or overworking
your muscles between workouts.

3. MAINTAINING
YOUR UPPER
BODY

4. Circuit 1: 2-4 sets
Alternating Reverse Lunge x 8-
12 each leg
1 Leg Plank Hold x :15 seconds
each leg
Base Rotations x :15 seconds

5. Circuit 2: 2-4 sets
Lateral Lunges x 8-10 each leg
Side Plank Hold x :20-:30
seconds
Burpee x 8-10

6. Circuit 3: 3-5 sets
T-Pushups x 3-5 each way
Seal Jacks x :20-:30 seconds
Running Man x :20-:30 seconds

7. Maintaining
Your Leg
Muscles

8. Stand with your feet hip-width apart,
weight slightly back on your heels,
hands on your hips. Pull your
abdominals in, standing up tall with
square shoulders and a lifted chest.

9. Sit back and down, as if there’s a
chair directly behind you. Lower as
far as you can without leaning your
upper body more than a few inches
forward. Don’t allow your knees to
stick out past your toes.

10. Straighten your legs and stand back
up. Be careful not to lock your
knees at the top of the movement.

11. General
Maintenance
Rules

12. Diet:
Make sure you adjust your diet to
something less associated with fat
burning and more associated with
eating clean.

13. Weight Training:
You may be tempted to see how far you
can push yourself now that you’ve hit your
goals. Don’t. If you no longer want to train
5 or 6 days a week, you can move it down
to 2 or 3 while being smart about what
you’re working on.

14. Cardio:
Getting your heart pumping will always be
excellent for your health no matter what
the circumstance. Adding a good amount of
cardio into your post-goals maintenance
routine will help to prevent unwanted fat
and will help to continue burning the fat and
calories you’re intaking day to day.

15. Thanks for
reading!
For more info,
visit:
DanielLambraia.net