When my days of daily sports practices came to an end, I was forced to find my enjoyment of exercise elsewhere, which led me to the gym. Every day I truly look forward to pushing my body and chasing results of working out.
First, a little disclaimer because I am no expert, and everybody is different, so what I do may not work for everyone. However, I have tried to keep these workouts pretty general, which should give every person results.
Step One: Cardio 20 - 30 minutes
I like to change up my cardio pretty often because I will often become bored of doing the same thing in the same spot for too long. So here are my two favorite routines:
Stairmaster
The first 15 minutes I spend just walking up the stairs as fast as I can, keeping it at a constant pace. Then the next 15 minutes I slow down the pace and do 4 leg exercises each for 1 minute 3 times. The first exercise is just skipping a step. Then I turn my body and do crossovers, bringing my leg across my body up the stairs, this is a sort of "karaoke" movement. And then I will turn and face the opposite way to work my other leg. Then the last exercise is donkey kicks, where before taking your step up you swing your leg out and up to work your bum muscles.
Treadmill
15 minutes of running increasing my speeds every 2 minutes (this is optional, I just again get bored even running at the same speed). Then I will slow down the pace to a brisk walk and crank the incline all the way and walk for another 15 minutes.
Step Two: Rowing 5 - 10 minutes
I like to warm my upper body with a few minutes on the rower. Usually, I have a goal of 50 cals in 5 minutes or 100 in 10 minutes.
Step Three: Ab work out
I am always switching up my ab routines to ensure that all of my abs and back muscles are getting worked. I will usually pick a 3 or 4 different exercises and do each one 25 times in sets of 2 or 3.
Favorite Exercises:
Crunches
Russian Twists
Scissor Kicks
Bycleabs
Leg Raises
Front Plank / Side Plank
Step Four: Done / Arms / Legs
Sometimes that will be the end of my workout if I am in a hurry. However, if I have time I will do some arm or leg workouts as well.
Arm Exercises: 3 exercises, each 10 times, repeat 3 times
Side Raise with a dumbbell
Tricep Push-ups
Over Head Extension
Dumbbell Row
Leg Exercises: 3 exercises, each 10 times, repeat 3 times
Squats
Jumping Squats
Lunges
Courtesy Lunges
Glute kickback
At the end of your workout, it is very important to stretch and drink lots of water!
