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: Cardio machine (treadmill, stair machine), mini bands, rowing machine or other cardio machine for finisher.
Info: Start with a warm-up, then follow the exercise routines, start with exercise routine 1 which is on the step or stair machine for 10 minutes (depending on how much time you have). Next do a 15 minute treadmill workout. After that do two rounds of core exercises. Add a 5 minute finisher on the rowing machine or other cardio machine 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.
Warmup for cardio:
1 round:
Exercise routine 1:
10 min on stair machine:
min 0-4: Speed 5-6 with mini band above knees if you need a better connection to your glutes
min 4-10: Speed 7-9 with no mini band
15 min on treadmill:
min 0-5: Incline 12, speed 3 (nose breathing the whole time)
min 5-10: Incline 13, speed 3,5 (nose breathing and breath in through nose, out through mouth)
min 10-15: You choose; you could keep the same incline and go up to speed 4 or you could go down to incline 1 and run at a higher pace (i.g. speed 7-9) for 5 mins straight.
Exercise routine 2:
2 rounds:
20x glute bridge (mini band)
20x glute bridge with abduction (mini band)
20x glute bridge hold + abduction (mini band)
20x donkey R (mini band)
20x donkey L (mini band)
20 sec bird dog hold (pulses) R (mini band)
20 sec bird dog hold (pulses) L (mini band)
Little to no rest between rounds
Finisher
5 min on rowing machine or other cardio machine
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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