Hannah Rose Irwin

 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
  • Scissor Kicks
  • Clam shell 
  • Side plank (left)
  • Side plank (right)
  • Front plank twist 
LEGS
  • Inner thigh raise (1 minute on both sides)
  • On all fours, one leg behind in air @ 90 degrees, pulse
  • On all fours, bring leg in and extend out repeatedly
  • Standing up, left knee and foot to 90 degrees, extend to backwards lunge (as shown in picture)
  • Weightless RDL 
ARMS- use weight of 3-6kg, do 10-15 reps, repeat twice 
  • Tricep dips 
  • Bicep curls
  • Press up (on knees if preferred) 
  • Upright shoulder press up 

*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
  • reverse crunch 
  • mountain climbers
  • bicycle crunch 
  • ankle touch 
  • normal crunch- slow and deep 

LEGS AND GLUTES- all 1 min, 15 secs rest
  • squats  (deep and slow, don't let knees go over toes)
  • On all fours, one leg behind in air @ 90 degrees, pulse (1 minute,15 secs rest) 
  • hip raisers (weight on hips to make harder)
  • regular static lunge, left leg in front
  • regular static lunge, right leg in front 

CARDIO
  • sprint on the spot 
  • opposite elbow to knee (quick pace, can jump if wish)
  • burpees 
  • squat jumps 

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
  • clamshells- keep your feet together and lift your top knee towards the ceiling, then slowly lower back down to just above touching your other knee 
  • repeat above clamshell exercise, but with you feet and knees parallel apart. Keep seperated throughout whole exercise. 
  • keep your legs in the same parallel position as above, and slowly move your foot to tap the ground behind you. Be sure to keep your hips in the same position. 
  • Hip raises- lie on your back with your foot on the ground at an angle to your knees. Keep the band around your knees to prevent your knees from moving about. Slowly raise and lower your bum up and back down from the ground 

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...
  • 15xBicep curls
  • 15xTricep curls 
  • 30 seconds (increase to 45 if feels easy) Running arms- imitate the running arm motion without moving the rest of your body. It is important to avoid rotating your hips as much as possible. 
3 minutes rest 
The following exercises don't require a weight. Repeat 3 times with 45 seconds between each rep and 6 between sets 
  • 10x Regular tricep dips- using a chair/bench, or off a step
  • 10x Tricep dip with right leg extended in front of you, parallel to the floor
  • 10x Tricep dip with left leg extended in front of you, parallel to the floor​
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. 
  • 10x Weighted pull-ins (10 on each arm).Adopt a plank position with your arms fully extended. Have a weight in each hand and alternate pulling each up. Bring the weight to where your elbow goes just about parallel with your back. 
  • 5-10x press ups. Keep your hands on the weights and slowly go lower your body down and push up. Keep within your limits so you can comfortably repeat the circuit. 
  • Figure of 8 for 30 seconds. Adopt a squat position and move the weight in a figure of 8 position under, through, and over your legs.
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.