This week consisted of three workouts: lower body, upper body and cardio (well the best at cardio I could do). My energy levels were quite high this week which definitely helped me perform optimally at the gym.
Lower body workout:
Warm up on the treadmill for 5 minutes
Stationary lunges – 3 x 10 on each leg with 10 kg plate
Curtsy lunges holding 10 kg plate 2 x 20
Squats – 40 kg, 45 kg, 50 kg and 55 kg – 10 reps for each
Pull throughs with cable- 3 x 10 at 12.5 kg
American dead lifts with 30 kg barbell – 3 x 10
Hip thrusts – 3 x 10 with 10 kg dumbell then 2 x 10 pulses
Stretches to finish
This order of this workout was changed slightly due to the squat rack being in use when I first got to the gym but needs must, got to give your fellow gym goers a fair workout too! I usually start with squats first due to theses being a compound movement and my heaviest lift. Doing these first allows all your energy to be put into this exercise and hopefully lift as heavy as you possibly can.
Upper body workout:
5 minute warm up treadmill run
Upright rows 3 x 10 with 20 kg barbell
Overhead press 3 x 10 with 15 kg barbell
Face pulls 3 x 10 up to 16 kg
Cable tricep extension 3 x 10 at 12.5 kg
Tricep dips on Reebok step – 2 x 15
Press ups on Reebok step – 5 full, 5 on the knees x 2, 10 halfway pulses
Sit ups with 10 kg plate – 3 x 10
Russian twists with 7 kg medicine ball – 20 twists
Stretches to finish.
This workout was a bit of a mish mash of exercises I had a feel for on the day. I actually really enjoy press ups as crazy as this sounds, but they are fun to carry out elevated on a step. Plus they are the only chest exercise I do!
My treadmill run is pictured above. Yes it took me 13 minutes run a mile! Long distance treadmill running just isn’t for me, and by long distance I mean 3 miles – haha. I admire those of you who can keep the run going for even 20 minutes. I just begin to get bored. This is a negative on my part and my poor attention span. Outdoor running is more enjoyable for me and I am determined to get an outdoor run in this week and to turn this into a weekly occurrence!
Hope you all had great workouts this week!