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, cardio machine e.g. stair machine, two dumbbells, rag/towel/sliders.
Info: Start with a total body warm-up, then you follow the exercise routines, start with exercise routine 1 that is on a cardio machine, them complete 3 rounds of exercise routine 2 and so on. 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.
This exercise is designed as a "beginner" exercise with few repetitions with a lighter weight or as an advanced exercise where you take quite heavy and few repetitions. I will note the benchmark weight under each exercise routine, please comment the weights you were using so you know when you go back to the exercise.
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:
4 min cardio machine (e.g. stair machine level 7-9)
Exercise routine 2
Benchmark weight: Beginner 2x5-15lbs dumbbells, more advanced 2x15-25+lbs.
3 rounds:
Rest as needed after each round - aim for 30 seconds
Exercise routine 3:
Benchmark weight: Beginner 2x5-15lbs dumbbells, more advanced 2x15-25+lbs.
3 rounds:
12x reverse plank through (rag/towel/slider)
6-8x man makers (two dumbbells)
Rest as needed after each round - aim for 30 seconds
Exercise routine 4:
Benchmark weight: Beginner 2x10-12lbs dumbbells, 22lbs barbell, 17-22lbs kettlebell, more advanced 2x17-22+lbs dumbbells, 45+lbs barbell, 30+lbs kettlebell
3x rounds:
20x alt curtsy R/L (two dumbbells or barbell)
10x romanian + high pull (two dumbbells, barbell or kettle bell)
Rest as needed after each round - aim for 30 seconds
Exercise routine 5:
Benchmark weight: Beginner 2x10-15lbs dumbbells, more advanced 2x22+lbs dumbbells, 45+lbs barbell
3 rounds:
12x glute bridge R (one dumbbell)
12x glute bridge L (one dumbbell)
6-8x clean (and press) (two dumbbells or barbell)
Rest as needed after each round - aim for 30 seconds
Finisher
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 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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