Basic gym workout #1
This is a simple go to gym session, perfect for when you want to target all areas. It can also be done at home (as I frequently do), therefore you don't even have the excuse of not being able to get to a gym. Let me know your feedback! Enjoy! and really push yourself.
CORE- do for 1 minute, with 15 seconds rest, repeat twice
*Will take about 25-30 minutes
Basic gym workout #2
CORE- do for 1 minute, with 15 seconds rest, repeat twice, centreal and side trunk focus
LEGS AND GLUTES- all 1 min, 15 secs rest
Basic gym workout #3- Glutes
This workout is perfect for targeting your glutes. Having strong glutes is extremely importance for all sorts of activities, it is a key source of power. You will need a glute band of your chosen difficulty.
Lie on a mat on your side, with your bottom arm stretched out above your head and the other available for stability. Place a band just above your knees- repeat each exercise for 10-15 reps
Basic gym workout #4- Arms
My 4th workout is perfecting for toning the arms. Whilst we aren't necessarily aiming to gain large amounts of muscle, it is important to work every area of our bodies. This workout combines both bodyweight and extra weighted exercises. Make sure you give yourself plenty of time between each new circuit. Roughly 3 minutes.
For the following exercises, use a 4kg weight. If this feels too much, don't be afraid to use a lighter one and gradually work your way up. Likewise, if 4kg feels too light, don't be afraid to increase it. Just make sure you can complete all the reps using your chosen weight.
Repeat this circuit 3 times with 30 seconds between each rep and 60 between sets...
3 minutes rest
The following exercises don't require a weight. Repeat 3 times with 45 seconds between each rep and 6 between sets
3 minutes rest
This set makes use of the weight. If it feels too much, get rid of the weight, and do it using your body weight. 45 secs between reps and 60 between sets.
Refuelling after a weight-based session is just as important as after a hard cardio session. A glass of milk of your choice and a scoop of Nesquik is a good as any.