After joining the gym at the start of this week and attending a one-to-one with a trainer, I have been suffering with serious DOMS making it difficult for me to even walk normally. Despite this, I went back to the gym on Thursday to throw myself into another workout session.
Based on the assessment results which I mentioned previously
, a workout plan has been created for me:
5 minute warm-up on effort level 5.
Despite being my least favourite piece of equipment, I really want to improve my cardio fitness and this is apparently the best way to do it.
15 minutes consisting of 15 x 1 minute intervals alternating between a walking pace (6.5km/h) and a jogging pace (10.5km/h). If I can't manage to keep up with the speeds set, I will lower them slightly to allow me to continue the whole 15 minute set.
20kg, 10 reps, 3 sets.
10kg, 10 reps.
30kg, 10 reps, 3 sets.
'Top' machine - a 'bike for your arms'
This piece of equipment is really hard work. In my one-to-one session I used this for 5 minutes and then was nearly sick. It is great for toning your arms and upper body but it also a very good piece of cardio equipment.
8 minutes consisting of 8 x 1 minute intervals alternating between a lower (3) and higher (6) effort level. I will definitely have to work up to the full 8 minutes.
50kg, 10 reps, 2 sets.
I will be increasing the weight to 60kg on my next visit.
25kg, 10 reps, 3 sets.
This leg squeezing exercise is perfect for toning my inner thighs and also helps with my hip flexor strength which is something that I have struggled with.
25kg, 10 reps, 3 sets.
This works my outer thighs and buttocks really well.
I was also given some free training exercises such as weighted leg lifts to work my core and help with my hip weaknesses.
I love using the
machine to stretch out my legs and glutes after my workout.
I am happy with this workout plan and can't wait to see some visable results in my physique as well as an improvement on my stamina when using the treadmill.
I will probably go for another one-to-one session in 6-8 weeks to look at chaging this routine to avoid plateauing and to avoid boredom!
Please leave a comment if you have any questions but I hope that this might help you to structure your own workout plan, especially if you visit a gym where you don't have access to a qualified trainer.