[English 101] HOME WORKOUT - Phrases for exercise, stretches, and equipment

Teaching Material

1. I always do a warm-up with light jogging in place before starting squats.
• Warm-up (noun) - A brief activity or routine to gradually increase heart rate and loosen muscles before exercising.
• Essential before any workout. Helps prevent injury by raising body temperature and prepping muscles.
• Friend: “Ready to lift?” You: “Just a second, I need a quick warm-up.”
2. Don't forget to stretch your hamstrings after running.
• Stretch (verb) - To lengthen or extend muscles to improve flexibility and reduce tension.
• Perform both dynamic stretches pre-workout and static stretches post-workout to maintain mobility and reduce soreness.
• You: “My legs feel tight.” Partner: “Take a moment to stretch before continuing.”
3. I do 20 jumping jacks to get my heart rate up.
• Jumping jacks (noun phrase) - A calisthenics exercise where you jump while moving arms and legs outward and inward.
• Perfect for cardio warm-ups or quick bursts of movement. Keep arms and legs in sync to avoid strain.
• Friend: “How do you warm up indoors?” You: “I usually start with a quick set of jumping jacks.”
4. Make sure your knees don’t cave inward when you squat.
• Squat (noun/verb) - A lower-body exercise where you bend knees and hips as if sitting in a chair, then stand up.
• Core tight, heels down, and maintain a neutral spine for safety. Start with bodyweight, add resistance as you progress.
• You: “Any tip for stronger thighs?” Friend: “Try squats with proper form, keep your back straight.”
5. Perform lunges slowly to really engage your quads and glutes.
• Lunge (noun/verb) - An exercise involving a long step forward or backward, bending both knees for lower-body strength.
• Keep the front knee aligned over the ankle. Alternate legs or do walking lunges for extra challenge.
• You: “Should I move forward or backward?” Trainer: “Forward lunge is fine, but watch your balance.”
6. I do ten push-ups each morning to work on my chest and arms.
• Push-up (noun) - A classic upper-body exercise in which you lower and raise your body using arm strength.
• Maintain a straight line from head to heels. If needed, modify on knees or a countertop for less intensity.
• Friend: “My arms are weak.” You: “Start with knee push-ups to build strength.”
7. Try holding a plank for 30 seconds to strengthen your abs and back.
• Plank (noun) - A core exercise where you hold your body in a straight line, supported by forearms or hands and toes.
• Engage glutes and abs, avoid sagging hips or raised butt. Builds core stability effectively.
• You: “What’s a good core move?” Friend: “A plank challenges your whole midsection.”
8. Incorporate high knees for 30 seconds to spike your heart rate.
• High knees (noun phrase) - Cardio drill where you jog in place, bringing knees up toward your chest rapidly.
• Land softly, keep your chest upright. An excellent warm-up or HIIT exercise for leg drive and agility.
• You: “Need a quick cardio burst.” Friend: “Do high knees for an intense, short interval.”
9. I did three sets of crunches to target my upper abs.
• Crunch (noun) - An abdominal exercise where you lift shoulders toward your knees while lying on your back.
• Keep your lower back on the floor, avoid pulling your neck. Control the motion up and down.
• You: “How do I get a stronger core?” Friend: “Add crunches or sit-ups to your routine.”
10. I can do 15 sit-ups before my abs start burning.
• Sit-up (noun) - A core exercise lifting the entire upper body from the floor to a seated position and back.
• Engage abs to lift; avoid jerking your neck or upper body. Might want to tuck feet under something for stability.
• You: “What's harder than a crunch?” Friend: “A full sit-up—just watch your form.”
11. Five burpees in a row really gets my heart pounding.
• Burpee (noun) - A full-body move combining a squat, push-up, and jump in one continuous flow.
• Focus on smooth transitions. Start slow, because it demands good form and endurance.
• You: “Need a challenging total-body exercise.” Friend: “Try burpees for cardio and strength at once.”
12. Mountain climbers will test your core and stamina quickly.
• Mountain climber (noun) - A plank-based exercise where you alternately drive knees toward the chest in a running motion.
• Maintain a plank form. Drive each knee forward, keep hips level, and increase speed gradually.
• You: “Need a cardio core drill.” Friend: “Mountain climbers will do the trick.”
13. She does glute bridges to help with lower-body stability.
• Glute bridge (noun phrase) - An exercise to strengthen the buttocks and lower back by lifting the hips while lying on your back.
• Push through your heels, squeeze glutes at the top. Avoid arching the back excessively.
• You: “How do I tone my backside?” Friend: “Glute bridge is simple but effective.”
14. I use my couch edge for tricep dips during home workouts.
• Tricep dip (noun phrase) - An upper-body exercise performed by lowering and raising your body using arm strength on a chair or bench.
• Keep elbows tucked, lower hips close to the chair. Start with bent knees, progress to straighter legs as you get stronger.
• You: “Need something for the back of my arms.” Friend: “Tricep dips can help define that area.”
15. Light weights are enough to feel the burn in lateral raises.
• Lateral raise (noun phrase) - A shoulder exercise lifting arms out to the sides, usually with dumbbells or resistance bands.
• Control the motion, keep shoulders down. Perfect for targeting the lateral deltoids and improving arm shape.
• You: “I want stronger shoulders.” Friend: “Try lateral raises, but don’t swing the weights.”
16. I love using a resistance band for bicep curls and leg presses.
• Resistance band (noun phrase) - A stretchy band used to add tension to movements, aiding strength training without heavy weights.
• Choose bands with varied tensions. Lightweight, versatile, and great for traveling or small spaces.
• You: “I don’t have dumbbells.” Friend: “Use a resistance band for similar resistance.”
17. I always roll out my yoga mat for ab workouts and planks.
• Yoga mat (noun phrase) - A cushioned mat used for floor exercises, yoga, or stretching to provide grip and comfort.
• Protects joints and prevents slippage. Clean regularly to maintain hygiene, especially if you sweat heavily.
• You: “My floor is slippery.” Friend: “Use a yoga mat for stability and cushion.”
18. My foam roller helps loosen tight spots after leg day.
• Foam roller (noun phrase) - A cylindrical tool used to massage muscles, release tension, and improve recovery.
• Apply moderate pressure, roll slowly over tender areas. Great for self-myofascial release and injury prevention.
• You: “My calves are sore.” Friend: “Roll them out with a foam roller for relief.”
19. I replace my chair with a stability ball sometimes to work my abs passively.
• Stability ball (noun phrase) - A large inflatable exercise ball used to improve balance and core engagement.
• Check ball size for your height. Can be used for various exercises like back extensions or bridging for added instability.
• You: “How to strengthen my core daily?” Friend: “Try sitting on a stability ball or do ball crunches.”
20. Kettlebell swings torch calories and build explosive power.
• Kettlebell (noun) - A round weight with a handle, used for dynamic lifts and swings targeting strength and cardio.
• Learn correct swinging form to prevent injury. Start light, focusing on hip thrust and core bracing.
• You: “I’m bored with dumbbells.” Friend: “Switch to a kettlebell for compound movements.”
21. Use a light dumbbell for shoulder raises or heavier ones for squats.
• Dumbbell (noun) - A short bar with weights on each end, used singly or in pairs for strength training.
• Versatile. Adjust weight sets or pick adjustable dumbbells to scale up exercises as you grow stronger.
• You: “All I have is a pair of dumbbells.” Friend: “That’s enough for a full-body routine.”
22. Always keep a water bottle nearby while exercising.
• Water bottle (noun) - A container used to stay hydrated during workouts, preventing dehydration and fatigue.
• Crucial to maintain fluid balance. Refill as needed, especially in high-intensity or warm conditions.
• You: “I keep forgetting water.” Friend: “Grab a water bottle and sip between sets.”
23. I do 12 reps of bicep curls in each set.
• Reps (noun (plural)) - Short for repetitions, the number of times you perform a single movement in one set.
• Keep track of reps to measure volume. Choose a range that challenges muscles without sacrificing form.
• Partner: “How many reps left?” You: “Just four more!”
24. My squat routine has 4 sets of 8 reps each.
• Sets (noun (plural)) - Groups of repetitions performed before resting. For example, 3 sets of 10 reps each.
• Typical structure for weight or resistance training. Adjust set count to match fitness goals and time constraints.
• You: “Do you do more than one round?” Friend: “Yes, I split them into sets for consistent workload.”
25. I love a quick circuit of squats, push-ups, and planks for 3 rounds.
• Circuit (noun) - A workout format rotating through a series of exercises with minimal rest in between.
• Efficient for cardio and muscle endurance. Combine upper, lower, and core moves for full-body benefit.
• You: “Why is your break so short?” Friend: “It’s a circuit; I jump to the next move fast.”
26. I did a Tabata session of mountain climbers and nearly collapsed!
• Tabata (noun) - A high-intensity interval protocol: 20 seconds intense work, 10 seconds rest, repeated for 4 minutes.
• Short but tough. Keep intervals strict for best effect. Great if you’re short on time but want intensity.
• You: “Need a quick sweat.” Friend: “Try Tabata—eight rounds of short bursts.”
27. Always do a cool-down of light stretches to lower your heart rate safely.
• Cool-down (noun) - A slow, gradual winding-down phase after exercise to help the body recover.
• Prevent dizziness or stiffness by letting the heart rate return to normal. Incorporate gentle stretches or slow walking.
• Trainer: “Don’t just stop running.” You: “Right, I need a cool-down walk.”
28. A strong core helps reduce back pain and improve balance.
• Core (noun) - Muscles around the trunk and pelvis, crucial for stability and posture (abs, lower back, obliques).
• Engaging your core in almost every exercise enhances stability and overall fitness. Focus on controlled movements.
• You: “Why do planks?” Friend: “They strengthen your entire core, not just abs.”
29. Running, skipping rope, or dancing can all be cardio workouts.
• Cardio (noun/adjective) - Short for cardiovascular exercise, activities that raise heart rate to improve stamina and heart health.
• Essential for heart health. Combine moderate-intensity with occasional high-intensity sessions for best results.
• You: “I want to burn calories.” Friend: “Add some cardio intervals like jumping jacks.”
30. My HIIT routine involves 40-second work intervals and 20-second rest.
• Interval (noun) - A period of activity alternated with rest or lower intensity in a workout.
• Interval training enhances endurance and burns calories efficiently. Adjust interval lengths to your fitness level.
• You: “You keep looking at the timer?” Friend: “Yes, I’m tracking my intervals carefully.”
31. I did a superset of push-ups and squats for time efficiency.
• Superset (noun/verb phrase) - Pairing two exercises back-to-back without rest, often targeting different muscle groups.
• Great for saving workout time and intensifying muscle engagement. Alternate upper/lower body or agonist/antagonist muscles.
• You: “Why no break?” Friend: “It’s a superset—one move after another.”
32. Squats are excellent for building strength in your quads.
• Quads (noun (plural)) - Short for quadriceps, the large muscles at the front of your thighs.
• Often targeted in lower-body exercises. Stretch them after workouts to reduce tightness or knee strain.
• You: “Which part does the squat hit?” Friend: “Mainly quads, but also glutes.”
33. Tight hamstrings can cause lower-back strain if you skip stretching.
• Hamstrings (noun (plural)) - Muscles at the back of your thighs, crucial for hip and knee movements.
• Don’t neglect hamstring stretches and strengthening. Balanced quads/hamstrings reduce injury risks.
• You: “My backside is sore.” Friend: “Probably your hamstrings from lunges.”
34. Doing calf raises on the stairs helps strengthen my calves.
• Calves (noun (plural)) - Muscles at the back of the lower leg, supporting foot movement and balance.
• Focus on controlled movements to avoid Achilles stress. Stretch them thoroughly post-workout.
• You: “Why do my lower legs burn?” Friend: “You’ve probably been working your calves more.”
35. Maintain core engagement to protect your spine when lifting weights.
• Core engagement (noun phrase) - Maintaining tension in abdominal and back muscles during movement to stabilize the trunk.
• Enhances balance and prevents back injuries. Think of pulling your navel slightly in toward the spine.
• Trainer: “Tighten your abs!” You: “Right, keeping strong core engagement.”
36. Start with a modified push-up if full push-ups feel too tough.
• Modified push-up (noun phrase) - A push-up variation where knees remain on the floor to reduce load on arms and core.
• Ideal for beginners or those with less upper-body strength. Progress to full push-ups as you get stronger.
• Friend: “I can’t do standard push-ups yet.” You: “Try the modified push-up on your knees.”
37. Bent-over rows strengthen the upper back and improve posture.
• Bent-over row (noun phrase) - An exercise targeting back muscles, performed by hinging forward and pulling weights toward your torso.
• Keep spine neutral, hinge from hips, and avoid rounding shoulders. Exhale as you lift the weight.
• You: “My posture is slouchy.” Friend: “Try bent-over rows with dumbbells to build back strength.”
38. Fire hydrants really isolate and firm my side glutes.
• Fire hydrant (noun phrase) - A glute exercise where you raise one bent leg outward while on hands and knees.
• Maintain square hips and shoulders. Keep movements controlled to avoid strain on lower back.
• You: “Need a glute move for hip shape.” Friend: “Try fire hydrants on each side.”
39. Adding pulses at the bottom of a squat made my legs shake.
• Pulses (noun (plural)) - Short, small-range movements in an exercise, often to intensify muscle burn at a specific angle.
• Stay in a partial range of motion to maintain tension. Great for isolating muscles and boosting endurance.
• You: “Why do I feel extra burn?” Friend: “Because pulses keep constant tension.”
40. Deadlifts help develop overall strength but require proper form to protect the back.
• Deadlift (noun) - A compound lift where you bend at hips to pick up weight from the ground, targeting back and legs.
• Focus on a neutral spine and strong hip drive. Even with light weights, form is critical.
• Friend: “What’s that bar on the floor for?” You: “I’m doing deadlifts for my posterior chain.”
41. My workout includes various crunch variations to engage all parts of my core.
• Crunch variations (noun phrase) - Different forms of crunches (reverse crunch, oblique crunch, etc.) to target abs from multiple angles.
• Try oblique twists, bicycle, or reverse crunches for more challenge. Keep movements controlled to avoid neck strain.
• You: “Regular crunches feel easy now.” Friend: “Explore crunch variations to push your abs further.”
42. Bicycle crunches light up my obliques and front abs fast.
• Bicycle crunch (noun phrase) - Ab move involving pedaling legs in the air while twisting elbow toward opposite knee.
• Keep shoulders lifted, rotate torso fully. Avoid pulling your head; let abs do the twisting.
• You: “Need a move for love handles.” Friend: “Bicycle crunch hits obliques well.”
43. Leg raises help strengthen the lower abs if done slowly.
• Leg raise (noun phrase) - An ab exercise lifting straight legs from the floor while lying on your back.
• Press lower back into the floor. Start with bent knees if it’s too challenging. Keep movements smooth.
• You: “How to target lower abs?” Friend: “Do controlled leg raises without arching your back.”
44. After glute workouts, I do a lower back stretch to relax stiff muscles.
• Lower back stretch (noun phrase) - A gentle movement or pose that alleviates tension in the lumbar region, e.g., lying knee hugs.
• Move slowly into the stretch. Helps release tension from repeated bending or lifting. Avoid pain or overextension.
• You: “My lower spine is tight.” Friend: “Try a lower back stretch like hugging knees to chest.”
45. Child’s pose is my go-to rest posture during yoga flows.
• Child’s pose (noun phrase) - A yoga position kneeling with arms extended forward and forehead on the mat, relaxing the back and hips.
• Great for gently stretching the spine and hips. Breathe deeply, letting shoulders and lower back decompress.
• You: “I need a quick breather.” Friend: “Drop into child’s pose for a calm pause.”
46. Downward dog stretches my hamstrings and relieves back tension.
• Downward dog (noun phrase) - A yoga pose forming an inverted V-shape with hands and feet on the floor, hips lifted high.
• Press palms evenly, keep hips high, lengthen spine. Avoid overstressing shoulders by distributing weight.
• Friend: “Why do you do that pose daily?” You: “Downward dog helps my posture and calves.”
47. I do cat-camel movements before my workout to loosen my spine.
• Cat-camel (noun phrase) - A spine-mobility exercise on hands and knees, alternately arching and rounding the back.
• Keep moves slow and controlled. Inhale for arch, exhale for round. Helps gently mobilize vertebrae.
• You: “Why are you arching your back?” Friend: “It’s the cat-camel stretch for back flexibility.”
48. Shoulder presses with dumbbells help shape and strengthen my upper arms.
• Shoulder press (noun phrase) - An exercise pushing weights from shoulder level up over the head, targeting deltoids.
• Keep your core tight, avoid flaring elbows. Exhale on the push, inhale when lowering.
• You: “Which move for broad shoulders?” Friend: “Try a shoulder press with stable stance.”
49. She felt fatigued and realized she might be overtraining without rest days.
• Overtraining (noun) - Exercising too intensively or frequently without adequate rest, risking fatigue or injuries.
• Balance workout volume with proper rest. Look for signs like persistent soreness, performance drop, or sleep issues.
• You: “I’m always tired, but I keep pushing.” Friend: “Careful of overtraining; you need recovery time.”
50. She prefers a walk or gentle yoga as active rest instead of just sitting around.
• Active rest (noun phrase) - Light activities on days off from intense workouts, aiding recovery and blood flow.
• Promotes circulation and helps muscles recover without full inactivity. Keep intensity low to truly recharge.
• You: “Do you skip workouts on Sunday?” Friend: “I do active rest, like a relaxed bike ride.”
51. I improved my bicep curls using a mind-muscle connection, really feeling each rep.
• Mind-muscle connection (noun phrase) - Conscious focus on a specific muscle during exercise to enhance engagement and effectiveness.
• Slow down, visualize the target muscle working. Helps refine form and intensify muscle activation.
• You: “How do I isolate glutes better?” Friend: “Focus on mind-muscle connection during your squats.”
52. Remember to inhale-exhale steadily instead of holding your breath during lifts.
• Inhale-exhale (phrasal verb/noun phrase) - Breathing in and out, coordinated with movements to maintain rhythm and oxygen flow.
• Exhale on exertion, inhale on relaxation. Proper breathing prevents dizziness and stabilizes your core.
• Trainer: “Why are you turning red?” You: “I forgot to inhale-exhale properly!”
53. I monitor my target zone on a smartwatch to maximize cardio benefits.
• Target zone (noun phrase) - The ideal heart rate or intensity range you aim for to achieve specific fitness goals.
• Often calculated by age and fitness level. Helps avoid undertraining or overexertion, especially in cardio sessions.
• You: “Am I pushing too hard?” Friend: “Stay in your target zone—no need to overdo it.”
54. My new plan emphasizes a 3-second lowering tempo on squats.
• Tempo (noun) - The speed of an exercise’s movement, e.g., slow descent and quick rise in squats.
• Vary tempo to progress. Slowing lowers portion builds muscle tension, while explosive lifts develop power.
• You: “Why go slower?” Friend: “Adjusting tempo can boost control and muscle growth.”
55. Jump rope intervals help me break a sweat fast.
• Jump rope (noun) - A rope used in skipping exercises, great for cardiovascular endurance and foot coordination.
• Start slowly if you're new. Maintain upright posture, small jumps, and wrists turning the rope, not arms.
• You: “Need cheap cardio gear.” Friend: “A jump rope is perfect for that.”
56. I do a quick neck roll to relieve stiffness before lifting.
• Neck roll (noun phrase) - A gentle circular movement of the neck to release tension or prep for upper-body exercises.
• Move carefully to avoid overextension. Keep shoulders relaxed, focusing on slow, controlled rotation.
• You: “My neck is tight.” Friend: “Try a neck roll—slow circles in each direction.”
57. A static stretch for 20 seconds can help reduce tension after a run.
• Static stretch (noun phrase) - Holding a muscle in an elongated position without movement, often post-workout.
• Best performed when muscles are warm. Sustain the position but don’t push into pain.
• You: “After sprinting, what now?” Friend: “Finish with some static stretches to cool down.”
58. Leg swings are a good dynamic stretch for opening the hips pre-workout.
• Dynamic stretch (noun phrase) - A stretch involving movement to increase range of motion, often used during warm-ups.
• Prepares muscles for activity. Keep movements controlled and gradually increase range and speed.
• You: “Any recommended warm-up idea?” Friend: “Do a dynamic stretch, like arm circles or lunges.”
59. I take a micro-break between sets to reset my form.
• Micro-break (noun) - A very short pause (30-60 seconds) between exercises to catch breath or sip water.
• Use it to maintain intensity but avoid complete exhaustion. Helps sustain focus in shorter circuits.
• You: “Is that enough rest?” Friend: “Just a micro-break so I don’t lose momentum.”
60. She wore a weighted vest to make daily walks more challenging.
• Weighted vest (noun phrase) - A vest loaded with additional weight to intensify bodyweight exercises, like squats or walks.
• Start with light increments. Monitor joint strain, especially for higher-impact moves (like running).
• You: “Push-ups are easy now.” Friend: “Try them with a weighted vest for extra resistance.”
61. I use a sturdy step stool for quick cardio step-ups in the living room.
• Step stool (noun phrase) - A small platform used for step-ups or box jumps at home when an official step isn’t available.
• Ensure it’s stable and has a non-slip surface to prevent accidents. Good for leg work and moderate plyometrics.
• You: “No official step platform?” Friend: “My step stool works just fine.”
62. Push-ups, squats, and planks are classic bodyweight exercises.
• Bodyweight exercise (noun phrase) - A movement using your own weight as resistance instead of external equipment.
• Accessible anywhere. Master form before adding complexity. Great for beginners or traveling workouts.
• You: “No dumbbells at home.” Friend: “You can still do bodyweight exercises for strength.”
63. The hollow hold is tough but excellent for deep abdominal strength.
• Hollow hold (noun phrase) - A core exercise where you lie on your back, lift arms and legs slightly, creating a hollowed trunk.
• Arms overhead, legs straight, belly engaged. If too hard, bend knees or lower arms. Maintains strong midline tension.
• Trainer: “Keep your lower back pressed down.” You: “Yes, that’s the key in a hollow hold.”
64. Reverse lunges feel more stable on my knees than forward lunges.
• Reverse lunge (noun phrase) - A lunge variation stepping one foot behind instead of forward, working quads, hamstrings, and glutes.
• Keep chest lifted, step back carefully. Good for balancing the load on hips and knees.
• You: “How do I reduce knee strain?” Friend: “Try reverse lunges—they’re often gentler.”
65. My overhead squat revealed I need better shoulder mobility.
• Overhead squat (noun phrase) - A squat variation holding weight overhead, challenging stability and mobility.
• Start with light or no weight. Focus on upright torso and locked arms. Mobility is key for safe execution.
• You: “That squat looks tough.” Friend: “It’s an overhead squat—tests core, shoulders, and legs.”
66. I schedule a rest day every Wednesday to prevent burnout.
• Rest day (noun phrase) - A day with no intense training, allowing the body to recover and rebuild.
• Vital to avoid overuse injuries and mental fatigue. Gentle walks or stretching can still be done but keep it light.
• You: “Worked out every day this week?” Friend: “No, tomorrow’s my rest day.”
67. Bridge lifts are my favorite for toning glutes.
• Glutes (noun (plural)) - The buttock muscles (gluteus maximus, medius, minimus) responsible for hip movement.
• Strengthening glutes helps posture and reduces lower back stress. Exercises include bridges, squats, lunges.
• You: “Which muscle helps me climb stairs?” Friend: “That’s your glutes working.”
68. I added dumbbells for weighted squats to challenge my legs more.
• Weighted squats (noun phrase) - Squats done while holding weights (dumbbells, barbell) to increase resistance.
• Progress carefully. Keep a strong trunk, knees tracking over toes, and stable feet for safety.
• You: “Bodyweight isn’t enough now.” Friend: “Start doing weighted squats with small dumbbells.”
69. I do donkey kickbacks to isolate my glute muscles.
• Kickbacks (noun (plural)) - Leg or glute exercise extending one leg behind you, often using resistance for added tension.
• Keep hips and shoulders square. A band can intensify the movement. Avoid arching your lower back.
• You: “Need a simple butt exercise.” Friend: “Kickbacks on all fours are effective.”
70. Box jumps are a classic plyometric move for leg power.
• Plyometrics (noun (plural)) - Explosive movements like jumps or hops that increase power and speed.
• Land softly, ensure stable environment. Great for advanced workouts; be mindful of joint stress.
• You: “Want more explosive strength.” Friend: “Incorporate plyometrics, like jumping squats.”
71. The lateral shuffle warms up my hips and glutes quickly.
• Lateral shuffle (noun phrase) - A side-to-side footwork drill improving agility, often done in short bursts.
• Stay low, move quickly side-to-side. Keep chest up and avoid crossing feet to maintain balance.
• You: “Tired of forward lunges.” Friend: “Try lateral shuffle to work side motions.”
72. Tight hip flexors can hinder deep squats and posture.
• Hip flexors (noun (plural)) - Muscles at the front of the hip helping leg lifts. Often tight in people who sit frequently.
• Regularly stretch if you sit a lot. Loosen them with lunges or kneeling hip stretches to improve mobility.
• You: “Why is my stride so short?” Friend: “Your hip flexors might need stretching.”
73. I set a timer for 45-second work intervals in my HIIT sessions.
• Timer (noun) - A device or app measuring intervals or total time for workout exercises or rests.
• Essential for structured intervals, circuits, or Tabata. Encourages consistency and pace control.
• You: “How do you track each exercise time?” Friend: “I use a timer on my phone.”
74. Focus on proper form rather than chasing heavier weights too soon.
• Proper form (noun phrase) - Executing an exercise correctly, with aligned posture and technique to avoid injury.
• Quality over quantity. Always prioritize correct alignment to prevent strain and build good muscle patterns.
• Trainer: “Slow down.” You: “I want to keep proper form over speed.”
75. Yoga taught me mindful movement to sense each muscle’s engagement.
• Mindful movement (noun phrase) - Exercising with conscious awareness of muscles, breath, and alignment rather than rushing.
• Helps prevent injuries and fosters better body awareness. Great for slower-paced routines or yoga.
• You: “Why no music now?” Friend: “I’m practicing mindful movement, focusing on form.”
76. Working on stability with single-leg moves can strengthen your core tremendously.
• Stability (noun) - The quality of maintaining balance and control during exercises, reducing wobble or shaking.
• Key for safe, effective workouts. Improve by focusing on core engagement and controlled movements.
• You: “I wobble during lunges.” Friend: “Build stability with easier progressions first.”
77. Use full range of motion on bicep curls—straight arms to full contraction.
• Full range of motion (noun phrase) - Completing an exercise through the entire possible movement arc without cutting it short.
• Improves flexibility, muscle engagement, and overall function. Avoid bouncing or half-reps unless you have a specific goal.
• You: “I did quick partial reps.” Friend: “Try full range of motion for better results.”
78. I aim for an RPE of around 8 for intense sets.
• RPE (abbreviation/noun) - Rate of Perceived Exertion, a personal scale of how hard an exercise feels (e.g. 1-10).
• Useful for auto-regulating workouts. Listen to your body’s signals rather than relying purely on external numbers.
• Friend: “How tough are your intervals?” You: “About RPE 9—almost my limit.”
79. With a heart rate monitor, I stay in my target zone for fat burn.
• Heart rate monitor (noun phrase) - A device or app measuring your beats per minute, guiding workout intensity.
• Offers data-driven insight. Keep sensor clean and check battery for consistent readings.
• You: “Is that chest strap for looks?” Friend: “No, it’s a heart rate monitor to track cardio.”
80. Keep a towel handy to soak up sweat mid-routine.
• Towel (noun) - A cloth used to wipe sweat or line surfaces during workout sessions.
• Essential for hygiene, especially if you sweat heavily or share equipment. Wash frequently.
• You: “My mat gets slippery.” Friend: “Lay a towel on top to prevent sliding.”
81. Deadlifts test my grip strength as much as my legs.
• Grip strength (noun phrase) - How firmly you can hold or squeeze an object, important for lifts or hanging exercises.
• Crucial for pull-ups, rows, and free weights. Improve gradually with grip trainers or specific holds.
• You: “My forearms tire out first.” Friend: “Try exercises to build grip strength, like farmer’s carries.”
82. I shifted to low-impact cardio like elliptical workouts due to knee issues.
• Low impact (adjective phrase) - Workouts that reduce stress on joints, such as swimming or cycling, good for beginners or injuries.
• Still effective for calorie burn while sparing joints. Perfect if you have knee or back sensitivities.
• You: “Running hurts my ankles.” Friend: “Go for low-impact exercises like walking or step aerobics.”
83. High-impact moves like squat jumps burn more calories but can stress the knees.
• High impact (adjective phrase) - Exercises involving more force on joints, e.g. jumping or running, intensifying workouts.
• Great for building bone density and power, but proceed carefully if you have joint problems.
• You: “I want faster results.” Friend: “Add high-impact intervals, but watch your joints.”
84. Wearing ankle weights intensifies my leg raises.
• Ankle weights (noun (plural)) - Small weights strapped around ankles to add resistance in exercises or walking.
• Build up gradually. Avoid extremely high weight to prevent undue stress on knees or hips.
• You: “My donkey kicks feel too easy.” Friend: “Try ankle weights for a tougher workout.”
85. I start the glute bridge in a supine position on the mat.
• Supine (adjective) - Lying face-up on your back, often used as a starting position for exercises.
• Clarity in instructions. Many ab or back exercises begin supine. Keep spine neutral if possible.
• Trainer: “Lie supine for core work.” You: “Okay, I’m on my back.”
86. I wrap a resistance loop around my thighs for squats to engage my hips.
• Resistance loop (noun phrase) - A circular band of elastic material for added challenge in lower-body or upper-body moves.
• Compact alternative to long bands. Perfect for isolating hips or arms, easy to carry or store.
• You: “How to intensify glute bridges?” Friend: “Use a small resistance loop around your knees.”
87. A workout buddy can help you stay consistent and push harder.
• Workout buddy (noun phrase) - A friend or partner who exercises with you for motivation and accountability.
• Boosts motivation and fun. Choose someone with similar schedules or fitness levels for synergy.
• You: “Lack motivation.” Friend: “Find a workout buddy who shares your goals.”
88. If you can do 15 reps easily, it’s time for progression by adding more weight.
• Progression (noun) - Increasing difficulty in exercises over time by adding reps, weight, or complexity.
• Essential to continue improving. Keep an eye on form first; progress responsibly to avoid injury.
• You: “I’m not challenged anymore.” Friend: “Use progression—heavier dumbbells or new variations.”
89. A regression for a push-up is keeping knees on the ground.
• Regression (noun) - A simpler version of an exercise when the standard move is too challenging or to prevent strain.
• Helpful to keep safe and consistent. Scale back until you build enough strength or proper mechanics.
• You: “I can’t do full planks yet.” Friend: “Try a regression, like a forearm plank on knees.”
90. I follow an online class for Pilates every morning.
• Online class (noun phrase) - A virtual workout session streamed or video-based, letting you exercise from home with guidance.
• Convenient for all levels, but watch your form carefully since the instructor isn’t physically present to correct you.
• Friend: “No time for a gym membership.” You: “Try an online class—plenty of free options.”
91. She joined a streaming workout so she could exercise with others virtually.
• Streaming workout (noun phrase) - A live or pre-recorded exercise session broadcast online, often with real-time instructions.
• Helps replicate class atmosphere. Check your internet and device setup for smooth access and minimal interruptions.
• You: “Need group energy at home.” Friend: “Tune in to a streaming workout—feels interactive.”
92. I just hit a personal record for plank hold: 90 seconds!
• Personal record (noun phrase) - Your best performance metric (e.g., heaviest lift, fastest time). Often called PR or PB (Personal Best).
• Celebrate achievements big or small. Use them as motivation for continued progress or to reevaluate goals.
• You: “Any improvements?” Friend: “Yes, I set a new personal record on push-ups.”
93. She used micro-loading, adding half-pound plates weekly to her squat bar.
• Micro-loading (noun) - Incrementally increasing resistance by small amounts to steadily enhance strength.
• Keeps progress smooth without risking injury. Helpful for exercises that stall with bigger weight leaps.
• You: “Five pounds is too big a jump.” Friend: “Try micro-loading with fractional plates.”
94. Light muscle soreness is normal after trying new exercises.
• Muscle soreness (noun phrase) - A tender feeling in muscles, usually post-exercise, indicating micro-tears and adaptation.
• Distinguish mild soreness from sharp pain. Gentle movement, hydration, and rest help recovery.
• You: “Why do my quads ache two days later?” Friend: “That’s muscle soreness known as DOMS.”
95. I use a stretch band for lateral leg raises to tone my hips.
• Stretch band (noun phrase) - Another term for resistance band, used interchangeably to add tension in workouts.
• Similar to resistance band. Great for rehabs or at-home strength routines without bulky equipment.
• You: “What’s that elastic strip?” Friend: “A stretch band for resistance training.”
96. High-intensity exercises usually produce a higher calorie burn.
• Calorie burn (noun phrase) - The energy expended during exercise, measured in calories, impacting weight management.
• Helpful for those aiming for fat loss or weight control. Remember accuracy can vary between devices or estimates.
• You: “How do I track my calorie burn?” Friend: “Use a fitness tracker or estimate based on activity type.”
97. Her post-workout shake uses vegan protein instead of whey.
• Vegan protein (noun phrase) - Plant-based protein sources (like lentils, tofu, or pea protein powders) supporting muscle repair.
• Fit for those avoiding animal products. Combine different plant proteins to get a complete amino acid profile.
• You: “I can’t do dairy.” Friend: “Vegan protein blends are a solid alternative.”
98. I reach the floor with a yoga block during half splits for better alignment.
• Yoga block (noun phrase) - A foam or cork block assisting yoga poses by bringing the floor closer or adding support.
• Great for beginners or tight muscles. Improves posture and stability in tricky poses. Opt for sturdy materials.
• You: “I can’t touch my toes yet.” Friend: “Use a yoga block to bridge the gap.”
99. I squeeze a Pilates ring between my knees to work my inner thighs.
• Pilates ring (noun phrase) - A flexible circle used in Pilates to create resistance, toning arms, thighs, and core.
• Lightweight and versatile. Press it between hands or legs for targeted muscle engagement and improved control.
• You: “Need a new core challenge.” Friend: “Try using a Pilates ring for dynamic tension.”
100. An overhand grip on the barbell engages my upper back more in rows.
• Overhand grip (noun phrase) - Grasping a bar or handle with palms facing downward, typical for pull-ups or rows.
• Vary your grip to target different muscle groups. Overhand often feels more secure for heavier lifts.
• You: “Which grip do I use for pull-ups?” Friend: “Overhand grip emphasizes the back and forearms differently.”
101. Underhand grip on rows emphasizes the biceps more.
• Underhand grip (noun phrase) - Holding a bar or handle with palms facing upward, often used in chin-ups or bicep curls.
• Good for bicep engagement. Keep wrists neutral to avoid strain, especially with heavier loads.
• You: “Chin-ups vs. pull-ups?” Friend: “Chin-ups use an underhand grip, hitting your biceps harder.”