Israeli attacks leave at least 20 dead in Gaza
By Rodrigo Santos Andrade
Christmas isn’t always easy — and this year I wanted to be real.
In this video, I take you through a brutal quad workout on Christmas, but more importantly, I open up about stress, pressure, and my mental health. Training has always been my outlet, and today’s leg day was about more than just physical pain — it was about showing up mentally when things feel heavy.
If you’re struggling this holiday season, you’re not alone. This workout, this conversation, and this day meant more than I expected.
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🎄 Full Quad & Calves Workout
Warm-Up (Superset)
• Leg Press (warm-up): 2 × 20 reps
• Leg Extensions: 2 × 20 reps
Working Sets
• Leg Press (working sets): 3 × 15–20 reps
• Leg Extensions: 3 × 15–20 reps
• Hack Squat: 4 × 12–15 reps
• Leg Press (different machine): 3 × 20 reps
• Pendulum Squat: 3 × 12 reps (controlled tempo)
• Mini Hack Squat Machine: 3 × 12 reps
• Inner Thigh Machine: 3 × 15–20 reps
Calves
• Standing or Seated Calf Raises: 4 × 25 reps
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If this video helps even one person feel less alone, it was worth posting.
💬 Drop a comment if this resonated with you
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Thank you for being here.
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Tags: Fafa Araujo
