***NOTE: I am NOT a qualified trainer, this post is for entertainment purposes only. If you are going to do this routine ask a qualified trainer to ensure it is suitable for you and to check you are doing the exercises correctly***
1.To warm up I do 10 minutes on the cross trainer and I usually set it to somewhere between level 7 - 9 depending on how much energy I have.
2. I then do 3 sets of 10 squats. For this I hold a 5kg dumbbell with both my hands close to my chest.
3. Next I do 3 sets of 8 bench push-ups. To be honest I was awful at these when I started out but now with practice I can do them, this was a really good indicator that this program is worthwhile for me, if you are finding this all super easy or super difficult then it's probably a sign that this routine is not for you.
4. I then do bent over rows. To do these I put one knee up on a bench and leave the other on the ground, using the arm on the same side as the leg of the ground I lift a 4kg dumbbell up and then lower it back down. This one is pretty difficult to describe so I'd recommend asking someone to show you or looking up a video on these if you are planning on doing it. For this I do 3 sets of 10 on each arm.
5. Next I get a resistance band thingy (not sure what it's called it's basically a big elastic band, let me know in the comments if you know or if it even had an official name!) and I hold it parallel to my shoulders straight in front of me with both arms and pull it out quickly as far as I can. So I do 3 sets with 15 reps in each.
6. After this I do the superman exercise with the elastic band. To do this you lie on your front with arms and legs slightly spread with the band in your hands, then you lift your upper body while simultaneously pulling the band out. For this I do 3 sets of 10.
7. For abs I do Russian twists holding a medicine ball. I usually do this with my friend, passing the ball to each other.
8.To finish off I do 10 minutes of cardio and for this I'll either go on the cross trainer again or run on the treadmill.
So that wraps up this weeks post! I hope you enjoyed and I would love to hear your workout routine in the comments. Also I would LOVE if you could hit that blue follow button at the top of the page! Thank you so so so so so so so much for reading!
The Ordinary Blogger xx
P.S. Looking for some questions for an upcoming Q&A, ask away in the comments!
P.S. Looking for some questions for an upcoming Q&A, ask away in the comments!
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Great total body workout, I prefer to have days for different parts of my body eg. Ab day, legs & glutes, and it's best to change up the routine every now and then too.
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DeleteThe two kinds of stretches extend your muscles, yet static extending ought NOT be done before you workout. static stretching
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