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: Long exercise band, weight plate, dumbbells, assault bike, kettlebell.
Info: Start with a total body warm-up. The workout today is what is called a Base routine which means you are doing the same exercise in between each exercise. Today there are two exercise routines, each 12 minute AMRAP which means to get in as many rounds as possible in 12 minutes. Add a finisher if you feel you need a little extra and end with stretches.
If it says e.g. 4/4x then I mean finishing 4 reps first on the right side (R) and then 4 on the left (L). If it says e.g. 8x and this is an exercise that tests both R and L then this is the total number of repetitions and you alternate between R and L.
Total body warm-up:
A.
1 round:
B.
2 rounds:
10x squat + pull apart (long exercise band)
10x good morning
10x pull down
10x shoulder mobility with exercise band (long exercise band)
Exercise routine 1:
Benchmark weight: Beginner 2x11lbs as heavy dumbbells, 2x7lbs as light dumbbells and 1x11-22lbs plate. More advanced 2x17-22+lbs as heavy dumbbells, 2x13+lbs as light dumbbells and 1x33-4+lbs plate.
12 min AMRAP (aim for 4 rounds)
10-12x bicep curl (two heavy dumbbells)
Base: 5x G2OH (heavy plate)
10-12x reverse fly (two light dumbbells)
Base: 5x G2OH (heavy plate)
10-12 cal assault bike (or 40 sec sprint on other cardio machine)
Base: 5x G2OH (heavy plate)
Exercise routine 2:
Benchmark weight: Beginner 1x22lbs kettlebell and 1x11-13lbs dumbbell. More advanced1x30-55+lbs kettlebell and 1x22-37+lbs dumbbells.
12 min AMRAP (aim for 4 rounds)
Finisher
2+ min assault bike or other cardio machine. Could divide it to 2x30 sec sprint 30 sec rest.
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 shoulders
20 sec bicep
20/20 sec tricep
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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