Weekly Workout Plan – 10/01/20

Workout of the week
Weekly Workout Plan

Introduction

Sometimes we just need some quick, simple instructions to tell us to get in gear and move. Say hello to the Weekly Workout Plan!

Mix and match your workouts to help you keep motivated and having fun. Some are gym based, some you can do anywhere!

Nothing fancy, just follow the instructions, do as it says and work as hard as you can. Once you have finished, feel free to crack on with the rest of your day and enjoy!

So here goes…

Weekly Workout Plan 10/01/20

Disclaimer

Make sure you are safe doing these workouts. We have workouts aimed at various ability levels, so if you find one too difficult to do properly, swap it to an easier one.

What is it good for?

Full body gym-based workout. If you are unsure what to do with your New Year’s gym membership…. give this a go as a starter!

Equipment needed

The kit in any standard commercial gym will be fine. Also, you might want to record the details of your training session in a training log similar to this.

Format

Supersets!

Simply alternate pairs of exercises. So:

  • First set of exercise #1, followed by…
  • First set of exercise #2, followed by…
  • Second set of exercise #1….
  • etc

Instructions

Warm up:

  • x5 minutes on rowing machine. Each minute, increase your speed slightly.

Superset #1. Make sure these weights are all difficult but achievable.

  • Chest press – do a total of 3 sets (rounds) of 8 reps (repetitions)
  • Leg press – do a total of 3×8

Superset #2. Make sure these weights are all difficult but achievable.

Superset #3. Guess what? These should also be done at a difficult but achievable level.

Cool down. Hold each of these for 2×15 seconds.

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