Woo, I gotta tell you this one of the best workouts I’ve had in a long time.
And well that is partly because my workouts have been nearly nonexistent thanks to exam and basketball at uni.
But this one – this was a good one! And it was just what I needed after the sad, sad news that my favorite gym is closing in a couple of weeks 😛
So I went to a gym I’ve never been to before – which is always a bit confusing as you try to find your way around to the weights.
The workout was an upperbody workout, mainly focusing on the back. I started with some foam rolling because my legs were SORE from training yesterday, and ended with a short ab attack class.
I love my gyms’ ab attack classes as
- It’s an awesome workout for the core
- They incorporate full body movements to up the intensity
- It’s a class, so I’m able to push myself more than when I do this kind of exercise alone
- There’s lots of variation in the exercises, both from class to class and from set to set. It’s often tabata (or tabata inspired) interval sessions, and I love the intensity!
This workout was particularly cruel, and I did have to take a few seconds of rest here and there. So are you up for a challenge?
- Warm up on the treadmill ~10 minutes
- Foam rolling
- Seated rows, 3 x 12
- Chest flys, 3 x 12
- Rear delt flys, 3 x 12
- Dumbbell shoulder press 3 x 12
- Dumbbell one arm row 3 x 12
- Lat pull downs 3 x 12
Round 1: Exercise 1 for 40 sec → exercise 2 for 20 sec for two rounds
- A1 Toe touches with 5 kg plates
- A2 Atomic sit ups
- B1 Toe touches with legs apart
- B2 Reverse crunches
Round 2: Exercise 20 sec → rest 10 sec. 2 rounds of each exercise before moving on to the next.
- Power plank with push up (on knees if necessary)
- From plank position, jump forward so your feet are nearly at your hands, then back to a plank
- Rotating side plank on forearms
- Power plank
- Boat hold
- Sitting on the floor, engage your core and lean slightly back, lifting your straight legs up so your body form a V. Keep your arms straight, parallel with the floor.
- Modification: bend your legs, so your lower legs are parallel with the floor
Round 3: 6 min, 6 exercises. 45 sec work → 15 sec rest → next exercise
- Russian twist (with weight)
- Mountain climbers
- Side plank rotation
- Bicycle crunches
- Atomic sit ups on a bench
- Plank with elevated feet
Phew, I’m almost getting out of breath just from typing up the workout!
If you don’t know an exercise, try searching for it on Exrx.net, Bodybuilding.com, YouTube – or you know, Google is usually pretty good at finding stuff on the internet 😉
Though if you have any questions, feel free to leave it in the comments, and I’ll get back to you immediately!