gym · movement

GYM | “I Regret the Workout I Just Did” – Full Body Workout Included

It can be hard for me to put together a program for myself. I know, I know, you’re probably thinking, “don’t you do this for a living?” Um, yes I do. So what’s the problem? I pick the exercises that I like not the ones I should be doing. Or I’m lazy and I just don’t feel like putting my brain to work so I go to a class. This is especially true when it’s near the end of the week.

On this particular Friday morning, we were running late so I wouldn’t make it to the Body Sculpt class on time. I posted a poll on Instagram stories asking if I should just do a gym workout on my own or the Coquitlam Crunch (which is a local fitness hike in my city).

The results were 50/50. As helpful as that was, I still didn’t know which one to choose – I didn’t feel like doing either! I peeled an overripe banana and walked over to the window. It was half raining and the trees were swaying ever so slightly due to the wind. It felt cold just looking outside. So gym it was!

I made a point that day to train the entire body, even the parts that aren’t my favourite (ie: core/abs and back). After an hour, I realized that it wasn’t that bad – even the core exercises. What I learned from that gym day was it doesn’t take a whole lot of effort to do them even if I wasn’t feeling it that day, or EVER. (It helped that I put the core exercises near the beginning, haha!) At the end of that hour, I was glad I slapped something together.

“I regret the workout I just did,” said no one ever.

 

GYM Workout full body

Your basic exercises, nothing fancy. Perfect when you’re looking for an all over workout. Complete exercises in order. Rest 30s – 1 min, as needed.

Sets: 4
Reps: refer to each exercise
Time: 60 mins
Weight: I used 15-20lb dumbells, 60lb for back exercises on the cable machine. Choose the weight that will get your muscle fatigued by the last 2-3 reps.

  1. Warm up on spin bike
    • 8 mins
  2. Lunge with shoulder press
    • 10 reps per side
  3. Overhead Lat pull on ball
    • x15
  4. Weighted crunches on ball
    • x20
  5. Stability ball tucks
    • x20
  6. Ball roll out
    • x20
  7. Standing leg lift with cables or resistance bands (hip extension)
    • x10
  8. Standing side leg lift with cables or resistance bands (lateral abduction)
    • x10
  9. Seated row
    • x10
  10. Lat pull down
    • x10

Video Part 1

  1. Lunge with shoulder press
  2. Weighted crunches on ball
  3. Stability ball tucks

 

Video Part 2

  1. Ball roll out
  2. Standing leg lift with cables or resistance bands (hip extension)
  3. Standing side leg lift with cables or resistance bands (lateral abduction)
  4. Standing side leg lift with cables or resistance bands (lateral abduction)
  5. Seated row

Overhead Lat pull on ball

 

 

If you try this workout, let me know! Tag me on Instagram or comment below. I love to hear your experiences!

 

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