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: Cable machine, mini band, dumbbell/kettlebell/barbell, cardio machine
Info: Start with a warm-up for the lower body, then follow the exercise routines, start with exercise routine 1 and go 3 round then hop on the cardio machine for 3-4 minutes before going to exercise routine 2. Do the same, compete complete 3 rounds and then hop on the cardio machine for 3-4 minutes before doing the same with exercise routine 3, doing 3 rounds ending with hopping on the cardio machine for 3-4 minutes. Add a finisher if you need one today. End with a stretches.
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. You can use the comment option below to keep note of your weights.
Lower body warm-up
1 round:
4x cat cow
15/15x pulse in coach stretch
10/10x squat + high knees
20x good morning
20x sumo pulses
2 mins cardio machine
Exercise routine 1:
Benchmark weight: Beginner lightest weight in cable machine or 1x11lbs dumbbell/kettlebell. More advanced 22-26+lbs in cable machine or weight that you can still maintain connection to you core and hold balance with otherwise 1x22+lbs dumbbell/kettlebell. Increase weight in kickback if you use the cable machine.
3 rounds:
15x cable side lunge or with weight and mini band R (cable machine or mini band and dumbbell/kettlebell)
15x cable kickback or with mini band R (cable machine or mini band)
15x cable side lunge or with weight and mini band L (cable machine or mini band and dumbbell/barbell)
15x cable kickback or with mini band L (cable machine or mini band)
Rest as needed after each round - aim for 30-40 second
When you have completed 3 rounds of the workout routine, jump straight onto a cardio machine for 3-4 minutes (maintaining a challenging pace the whole time - breathe in through your nose, out through your nose or mouth).
Exercise routine 2:
Benchmark weight: Beginner 17-22lbs kettlebell/dumbbell, 33-45+lbs in cable machine. More advanced 30+lbs kettlebell/dumbbell, 88+lbs in cable machine.
3 rounds:
15x sumo squat (dumbbell or kettlebell)
15x pull through (cable machine)
Rest as needed after each round - aim for 30-40 second
When you have completed 3 rounds of the workout routine, jump straight onto a cardio machine for 3-4 minutes (maintaining a challenging pace the whole time - breathe in through your nose, out through your nose or mouth).
Exercise routine 3:
Benchmark weight: Beginner barbell with 2x11+lbs plates on it. More advanced few heavy 150-170+lbs reps or high rep lighter weight 80-110+lbs. 1x22+lbs dumbbell/kettlebell.
3 rounds:
10-20x hip thrust (hip thrust station or bench and barbell)
40-60x squat pulses (body weight/dumbbell/kettlebell, mini band)
Rest as needed after each round - aim for 30-40 second
When you have completed 3 rounds of the workout routine, jump straight onto a cardio machine for 3-4 minutes (maintaining a challenging pace the whole time - breathe in through your nose, out through your nose or mouth).
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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