January – Day 18/31

Yesterday we did a home workout, today I want to share a very basic gym workout – should you find that you fancy it!

Warm up – 5 minutes on any full body cardio machine plus the following dynamic stretches:

  1. Hamstring swings
  2. Arm circles
  3. Arm across the chest
  4. Torso twists
  5. Shoulder shrugs

Main Workout – these are machine exercises – complete each exercise for 12-15 reps for 2-3 sets resting 30-60 seconds between.

  1. Leg press
  2. Leg curl
  3. Leg extension
  4. Chest press
  5. Seated row
  6. Shoulder press

Once you’ve hit these COMPOUND (multi-joint) movements you can cool down OR if you have time try some of the following:

  1. Calf raise
  2. Bicep curl
  3. Tricep push down
  4. Ab curl
  5. Dorsal raise

Cool down – 5 minutes gentle walk on treadmill followed by stretches as per home workout.

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