Stories of 2019 #22: Week in Workouts

Exercise is a big part of my life. It always has been. From a teenager I was in a competitive gymnastics squad and then at this time I started to go to the gym. More for fun with my friends Jessamyn and Mollie but nevertheless we still went. Since then I have always gone to the gym. The only time I did not go to the gym was the time between finishing my A-Levels and starting university (probably because I found alcohol and going-out far too much fun). From university to now I have been a consistent gym goer (which is good for seeing results… as the saying goes consistency is key) but I have also tried my hand at running, yoga and now boxing.

Now I am home in Hertfordshire and settled back in, I have gone back to the gym and really enjoying it. The gym I am signed up to (Renegade) is probably the best gym I have been too. The classes are mixed and really push you. We run, lift weights, row and do pull-ups – stuff I would not do if I was on my own.

I really enjoying exercising so I tend to aim to between 4-5 times a week but I also listen to my body and if I have little energy or I feel my body cannot work-out or more importantly I am off out with friends or family instead, I will include another rest day.

Anyway, here is a typical week of work outs!

Monday // Cardio (6-7pm). Start the week off with a burn to blow away the cobwebs of the weekend. This class is a mix. Sometimes it will be a non-stop circuit with bodyweight or sometimes it will be heavier weights with cardio included. For example a class we did last week…

10 barbell deadlifts / 10 burpees / 500 meter run outside – x 5

20 seconds kettle bell swings / 10 seconds off / 20 seconds push-ups – x6

Tuesday // Weights (6-6:45pm). Build them muscles! Adding weights into your work-out routine has many benefits. And if you fear the ‘bulk’, weight training really will not make you bulky. It adds such a different element to a work-out and also is a great way to burn fat also and you will begin to develop muscle tone. The weight classes at Renegade at short, often consisting of only 4-5 exercises but you always wake up the next day feeling it! An example weight class is…

Strict overhead press 5 x 5 / 12 twisting lateral raises x 4 / 12 a-frame push ups x 4 / 1 minute straight arm plank x 4

Wednesday // Rest day. Just as important as getting a work-out in!

Thursday // Cardio (6-7pm). Same as Mondays class. Another example of the cardio class is…

200 meter run / 20 bodyweight squats / 10 push-ups – x 4

400 meter run / 10 calorie row – x 3

800 meter run / 30 kettle bell swings / 20 kettle bell snatches / 10 goblet squats – x 2

Friday // Weights (5:45-6:30pm). Again, same as a Tuesday class. More weights to finish off the working week. However, sometimes I do go to the morning class, depending what I am doing in the evening, and that is a cardio class but more often than not I am at the evening session. An example work-out includes…

12 chest press / 12 push ups / 20 tricep dips – x 4

24 bicep curls 6 half, 6 half, 6 full – x 4

Saturday // Squat Saturday (8:30-9:30). A bright and breezy 8:30am class! When my alarm goes at 7am, it is often a battle in my head as to whether to go or not. But once I am up and out, it is fine. I must admit I am excited for lighter mornings. As the class goes, it is in the name. It is based around squats and focused on your legs and glutes. We normally start off with barbell back squats, starting of with lighter weights and increased reps then as you build the weight, you decrease the rep. This is followed by lunges, step-ups, leg press, goblet squats and many more leg burning moves! You are normally left leaving with jelly legs. Example squat Saturday…

20, 15, 10, 5, 3 Barbell back squats / 12 step-ups x 3 / 10 leg extensions x 3 holding last rep for as long as possible / 12 leg press machines x 3 on last set drop set and do 20 reps / 15 wall balls x 2 / x 2 wall sits

Sunday // Boxing (10-11:30am). For two weeks now I have been going to the ladies boxing class at my gym. I am really enjoying it so far! The class starts off with some running and stretching to warm up, followed by a conditioning circuit to help build our muscles to help build our skills. The rest of the session is practicing on the bags (my favourite part) and then sparring in the ring. Daunting but we only do 1 minute at a time (thank god for me at the moment). Boxing is so different to something I have done before and does not even feel like I am doing a work-out.

I have also upped my cardio by trying my hand at outdoors running again. I did my first run yesterday and while it was only a small 20 minute run, I loved it! So keep your eyes out for any running updates.

If you want to know more about what I do health and fitness wise, comment below!

Advertisements

One thought on “Stories of 2019 #22: Week in Workouts”

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s