Getting back into it...
- composureactive
- Feb 3, 2015
- 2 min read
So you've been out the gym a while (too long), and you need a program to help you get back into the swing of things?... Try this routine and see if you can get your fitness back on track.
Start with a fifteen minute light jog on the treadmill. If you can't manage this long, switch it up with some uphill walking and then continue with jogging when you get your breath back. Next, head over to the bike for a ten minute spin. You can get your fitness instructor to show you how to mix up the bike programmes a bit to avoid it getting boring. Maybe try a hill climb or a variable session.
By now you should be nice and warm and your heart rate (HR) raised. Check whilst you are on the machines that your HR isn't going crazily high. Then, before you start the next part of the routine, make sure your HR is back down to a normal level (ranging from around 60-90).
1.
Start with a squat and twist. Here, I was outside, so I used a log. In the gym you can grab a dumbell at a weight you feel comfortable with. I would aim for at least 4kg otherwise you won't feel enough of a burn. Repeat x 15 on each side.
2.
Lunge with dumbells
Again, you need to choose a weight that you will feel a burning sensation in your legs. If you want to see change, it's going to hurt! Make sure your knees aren't passing over your toes and that your body isn't leaning right over during this exercise.
Complete 15 lunges on each leg.
3.
The one legged bridge
This one you can build up... Start by doing a bridge and then, when you have your balance, you can introduce a leg raise or two. Once you get the hang of this try 10-12 on each leg.
4.
The one legged-dip
This one is easy, stand on one leg, with your core tight. Let the other leg fall forward, away from the bench, and bend and straighten the leg you are standing on.
Complete 10-12 REPS on each side
5.
Tricep Dips
For this exercise, keep elbows facing backwards and try not to let them bend sideways as you will no longer be working your triceps. Keep bent legs and push up and down.
Complete 10-15 REPS
6.
The abs!
Try 10-12 repetitions of the following ab exercises and see your abs return once more!
And finish with three lots of thirty second planks :)
The great thing about this workout is that you can play around with the repetitions. Once you start seeing progress, make sure you mix it up with some of the exercises in my other posts to keep up the progress. Good luck for getting back into it! And feel free to get in touch if you need an updated exercise program to push you a little harder!
Have fun :)
Коментарі