45 minute Gym WorkoutFebruary 20th, 2017
This morning I wanted to get a quick and efficient workout done before anything else. It’s not muscle group specific (nothing against them), as there were a few areas I wanted to activate today and get a good pump all around. This shouldn’t take you any longer than 45 minutes.
Works: Quads, Hamstrings, Delts, Biceps, Core, Glutes.
15 minute jog to the gym (if you drive then do a 15 minute jog on the treadmill, have it inclined and for each minute 1. sprint 2. jog 3. walk and repeat to make the 15 minutes
Back squats: You can do this on the assisted smith machine or you can do this with a barbell, if neither are comfortable for you just yet then you can hold a dumbell in both hands, held just under your chin whilst squatting. Quantity: 10 reps 3 sets
Rowing Machine:Â 10 minutes
Standing Rear Delt Flyes: Can be seen in the video around 12 seconds. Go with a weight you’re comfortable with but feel a burn at 6 reps in. Quantity: 10 reps 3 sets
Bicep Curls: Using the same dumbells, work on your bicep curls, alternating arm but arm, keep your elbows tucked in and back straight, work on only moving at your elbows to lift and lower your arms, your elbow is the hinge, the rest of your arm should stay firm, especially your shoulders.
Leg Press: Feet placement high, wide and toes 45 degrees out. You’ll be targeting your inner thighs, hamstrings, glutes and quads. Quantity: 10 reps 3 sets
Cross Country Machine: 10 minutes, increase the resistance to about 5 on your machine and really work on using your arms to keep your legs pumping too. Every 2 minutes try lowering slightly into a squat position whilst cycling your legs, you’ll feel an insane burn in your thighs, stay down whilst cycling in that squat position for around 20 seconds then come up, repeat every 2 minutes. Do NOT squat lower than parallel whilst on the cross country, you want to have full engagement with your hamstrings and quads, your knees shouldn’t be taking on pressure.
Shoulder Press: I tend to do my shoulder press with two dumbells and a bench pulled upright so I am sat upright. You can simply use a shoulder press machine, go for a weight you feel resistance 6 reps in. Quantity 10 reps 3 sets.
Star Pulsing Lunges: Completely made up the name, It’s shown at the end of my video. You can start this with no weight to get comfortable with the movement first. Stand with your feet slightly narrower than shoulder width apart, step out with your right foot and lunge, come up about an inch then go back down to lunge again, then come back to the centre, then do a lunge to the right, try to keep your chest up, again pulse the lunge by coming up an inch then going back down then coming back up, then lunge to the back, repeat with your left leg by lunging back, then to the side then to the front. Quantity: 5 times on each legÂ
Stretch: Make sure you stretch those hamstrings, quads, glutes, biceps and your lower back. Spend at least 15 minutes stretching