Hitting The Gym: My Workout Plan

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.

Chest Press

20kg, 10 reps, 3 sets.

Shoulder Press

10kg, 10 reps.

Lat Pulldown

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.

Leg Press

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

Flexibility Posterior

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.

Happy exercising!