Happy Hump Day and Workout Wednesday!
When I started going to the gym about a year and a half ago, I was not able to do half of the things I can do now. I would get tired very easily and I could not use very heavy weights. If you are in the same boat that I was in, do NOT get discouraged. It will take time to build up muscle and endurance. Take it slow and know your limits. Push yourself beyond what you think you can do (mind over matter), but don't over exert yourself. You will be surprised that most times you can defeat exhaustion if you tell your mind that you are not tired. With that being said, here is what I usually do at the gym... This usually only takes about an hour to do:
***Disclaimer: I am not, nor do I claim to be a personal trainer. For that reason, I have not included a thorough description of these exercises. Please consult your local gym or professionals for the proper way to execute these exercises.
Cardio:
Treadmill: Walk at 3.5 mph for 1 minute. Run at 6.0-7.0 mph for 10 minutes. Sprint at 7.0 mph or higher for 1 minute. Cool down (walk) for 2 minutes at 3.5 mph
Machines:
Lat pull down: 3 reps of 10. 60-65 lbs
Assist pull up: 1 rep of 10 (because it kills my shoulder if I do it too much). 70 lbs
Leg press: 2 reps of 15, 1 rep of 20 (to make 50 total). 100 lbs
Box jump (not really a machine, but requires equipment or a box): 2 reps of 10
Crunches (these I do until I get tired):
Regular crunches
Russian twist crunches holding a 15 lb weight
Oblique crunches (the lower half of your body is twisted while the upper half does a normal crunch)
Reverse crunches
Heel touch crunches
Suitcase crunches
Bicycle crunches
Other:
Donkey kicks: 32 each leg
Planks
50 squats holding weight
Tricep extension holding 15 lb weight: 3 reps of 10
Dead lift holding 15 lb weight: 3 reps of 10
Dumbbell rear delt fly: 3 reps of 10
Walking lunges: twice across the room
Jumping squats: twice across the room
***Disclaimer: I am not, nor do I claim to be a personal trainer. For that reason, I have not included a thorough description of these exercises. Please consult your local gym or professionals for the proper way to execute these exercises.
Cardio:
Treadmill: Walk at 3.5 mph for 1 minute. Run at 6.0-7.0 mph for 10 minutes. Sprint at 7.0 mph or higher for 1 minute. Cool down (walk) for 2 minutes at 3.5 mph
Machines:
Lat pull down: 3 reps of 10. 60-65 lbs
Assist pull up: 1 rep of 10 (because it kills my shoulder if I do it too much). 70 lbs
Leg press: 2 reps of 15, 1 rep of 20 (to make 50 total). 100 lbs
Box jump (not really a machine, but requires equipment or a box): 2 reps of 10
Crunches (these I do until I get tired):
Regular crunches
Russian twist crunches holding a 15 lb weight
Oblique crunches (the lower half of your body is twisted while the upper half does a normal crunch)
Reverse crunches
Heel touch crunches
Suitcase crunches
Bicycle crunches
Other:
Donkey kicks: 32 each leg
Planks
50 squats holding weight
Tricep extension holding 15 lb weight: 3 reps of 10
Dead lift holding 15 lb weight: 3 reps of 10
Dumbbell rear delt fly: 3 reps of 10
Walking lunges: twice across the room
Jumping squats: twice across the room