Disclaimer: Always consult with your doctor or physical therapist before starting any new workout routine. Following this workout is always at your own risk. Listen to your body during exercise, and stop immediately if you experience any discomfort or pain.
The Gym Workout Plan consists of 24 different workouts with a 4-day workout split, meaning that we rotate between Upper Body, Lower Body, Total Body, and then Cardio+Core workouts. For more info on the Gym Workout Plan click here. A home workout version of this workout can be found here.
Equipment for this workout: Step/stair machine or other cardio machine, mini band, abduction machine (or mini bands), two dumbbells, hamstring machine (or yoga ball/towel/sliders).
Info: Start with a warm-up for the lower body, then follow the exercise routines, start with exercise routine 1 which is cardio, then go to exercise routine 2 and complete 3 rounds, the same with routine 3, 4 and 5. Add a finisher if you need one today. End with a stretches.
Some exercises will take you out of your comfort zone and remember that you don't know what you can do unless you try, everyone was once a beginner and you can only get more advanced with practice.
As a reminder, if it says 4/4x, you complete 4x first on the right side (R) and then 4x on the left side (L). If there is an exercise that is for both R and L but it says e.g. 20x then you take the exercise alternating between R and L and complete this total number of repetitions. Use the comment option below to keep note of your weights.
Lower body warm-up
1x rounds:
Exercise routine 1:
4 mins cardio (stairmaster beginner level 6-7, more advanced level 9)
Exercise routine 2:
Benchmark weight: Beginner get use to the abduction machine and start with light weight, 22-44lbs and 2x11lbs dumbbells for the walking lunge. More advanced use weights on the abduction machine that is difficult to reach 12 reps of, could range from 110-170+ lbs and 2x22+ lbs for the walking lunge.
3x rounds:
12-15x abduction machine (or sitting abduction with mini band)
20x walking lunge (two dumbbells)
Rest as needed after each round - aim for 30 seconds
Exercise routine 3:
Benchmark weight: Beginner get use to the machine and find your setting weight ranging from 22-44lbs and twice of that for the hip thrust (45-90lbs). More advanced focus on keeping an active core the whole time, weight could be 90+lbs. Use twice the weight for the hip thrust 90+lbs.
3x rounds:
Rest as needed after each round - aim for 30 seconds
Exercise routine 4:
Benchmark weight: Beginner focus on glute and core connection, only use weight in squat if it does not take from this glute and core connection. More advanced use the squat rack and weights. The barbell is usually around 22-45lbs. Use at least 2x10+lbs plates and go heavy so its hard to reach 8 reps.
3x rounds:
15/15x kickback (mini bands)
8-12x squat with mini band (dumbbell/barbell/kettlebell, mini bands)
Rest as needed after each round - aim for 30 seconds
Exercise routine 5:
Benchmark weight: Beginner try around 10lbs as long as the weight does not effect form or give any pain in lower back. More advanced try weights but not so heavy that it creates tension in your lower back, around 2x10-22+lbs for romanian and 1x15-25+lbs for split snatch.
3x rounds:
8-10/8-10x romanian R then L (one or two dumbbells)
8-10/8-10x split snatch R then L (one dumbbell)
Rest as needed after each round - aim for 30 second
Finisher
Add 1-3 set if you need more and have the energy.
1-3x rounds:
60 sec sprint on a cardio machine
Rest around 60 seconds between rounds
Stretches
4/4x inner thigh + spinal stretch or 30 sec stretch for inner thigh
30/30 sec glutes
4/4x lying spinal stretch
20/20 sec quads
20/20 sec hamstrings
Add any stretches you feel the need to
Let me know in the comments how this workout was for you! And please share it with others so it can serve a greater purpose.
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