*****Disclaimer: These exercises were made based off of George’s gym experience, knowledge, & some research; this is not professional by any means.
Mondays:
Bodyweight Hip Thrusts – 3 x 20
Bodyweight Full Squat – 3 x 20
Bodyweight Back Extensions – 3 x 20
Side Lying Clam – 1 x 30
Wednesdays:
Bodyweight Single-Leg Glute Bridges – 3 x 20 (each side)
Bodyweight Walking Lunge – 3 x 20 (each side)
Bodyweight Reverse Hyper Extensions – 3 x 20
Side Lying Abductions – 1 x 30 (each side)
Fridays:
Barbell Glute Bridges – 3 x 10
Goblet Full Squat – 3 x 10
Dumbell Romanian Deadlifts – 3 x 10
Cable Hip Rotations – 3 x 10 (each side)
As always, thank you so much for reading, as well as showing interest in my blog! It means a lot to me and I greatly appreciate it. Let me know if there is anything you’d like to comment on in the comment box!
Since the beginning of December 2018, George and I have been going to the gym together. Throughout that month, we went 3 days a week, but life got in the way and in reality we probably went like once a week. We came up with a stricter regimen, focusing more on the purpose and personal goals we set for ourselves. Right around New Years, we got a gym membership to a bigger, nicer gym, with better equipment. Our new regimen is now 6 days a week, with one rest day. So far, it’s been about 2 weeks and I’m already seeing results. For example, a month ago, I could barely run half a mile without needing to stop to catch my breath, but yesterday, I ran a mile straight, walked for 5 minutes, and ran another mile straight. It was the best feeling afterwards because I know how far I can push myself to go, especially compared to before. I’ve also been going up in weight for some of my exercises each week, which is always good. And last week, I even surprised myself because I crossed my arms for a second and my left hand grazed my right arm and I was like, “wait a minute, there’s muscle there now!” There was an actual, decent sized bicep. So, I’ve been making progress already with this new regimen and it’s only been 2 weeks. (Workout plan below).
Side note: I got these new workout clothes from Marshall’s and Forever 21.
My Workout Plan: Weeks 1-4
*****Disclaimer: This workout plan was made based off of my and George’s gym experience, knowledge, & some research; this is not professional by any means.
Day 1: Glutes/ Legs/ Core
Glutes
Bodyweight Hip Thrusts – 3 sets of 20 reps
Side Lying Clams – 1 set of 30 reps (each side)
Legs
Barbell Squats – 3 sets of 10 reps
Bodyweight Full Squats – 3 sets of 20 reps
Seated Calf Raises – 3 sets of 15 reps
Leg Extensions – 3 sets of 15 reps
Lying Leg Curls – 3 sets of 15 reps
Core
Superman – 2 sets of 30 seconds
Side Plank – 2 sets of 30 seconds
Russian Twists – 2 sets of 30 seconds
Side Plank (other side) – 2 sets of 30 seconds
Plank – 2 sets of 30 seconds
Day 2: Chest/ Shoulders/ Triceps/ Cardio
Chest
Flat Bench Press – 3 sets of 15 reps
Incline Dumbbell Bench Press – 3 sets of 15 reps
Shoulders
Dumbbell Standing Overhead Press– 3 sets of 10 reps
As always, thank you so much for reading, as well as showing interest in my blog! It means a lot to me and I greatly appreciate it. Let me know if there is anything you’d like to comment on in the comment box!
