*****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. What do you always think, “What if …” about? Let me know if there is also 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 George’s gym experience, knowledge, & some research; this is not professional by any means.
Day 1: SC Lower Body/ Core/ Legs
Glutes
Bodyweight Hip Thrust (3×20)
Bodyweight Full Squat (3×20)
Bodyweight Back Extension (3×20)
Side Lying Clam (1×30 each side)
Legs
Barbell Squat (3×10)
Seated Calf Raises (3×15)
Seated Leg Curls (3×15)
Leg Extensions (3×15)
Core
Superman (2×30 secs)
Side Plank (2×30 secs one side)
Russian Twists (2×30 secs)
Side Plank (2×30 secs other side)
Plank (2×30 secs)
Day 2: Chest, Triceps, Shoulders/ Cardio
Chest
Incline Dumbbell (3×15)
Flat Bench Press (3×15)
Shoulders
Dumbbell Standing Overhead Press (3×10)
Egyptian Cable Lateral Raise or Dumbbell Lateral Raise (3×10)
Triceps
Tricep Pushdown (3×15)
Tricep Overhead Extension (3×15)
Cardio
15 minutes of increasing speed or distance weekly
Day 3: SC Lower Body/ Core
Glutes
Bodyweight Single-leg Glute Bridge (3×20 each side)
Bodyweight Walking Lunge (3×10 each side)
Bodyweight Reverse Hyper Extension (3×20)
Side Lying Abduction (1×30 each side)
Core
Superman (2×30 secs)
Side Plank (2×30 secs one side)
Russian Twists (2×30 secs)
Side Plank (2×30 secs other side)
Plank (2×30 secs)
Day 4: Rest
Day 5: SC Lower Body/ Core/ Legs
Glutes
Barbell Glute Bridges (3×10)
Goblet Full Squat (3×10)
Dumbbell Romanian Deadlift (3×10)
Cable Hip Rotation (1×10 each side)
Legs
Leg Press (3×10)
Leg Press Calf Raises (3×15)
Leg Extensions (3×15)
Lying Leg Curls (3×15)
Core
Superman (2×30 secs) Side Plank (2×30 secs one side) Russian Twists (2×30 secs) Side Plank (2×30 secs other side) Plank (2×30 secs)
Day 6: Back. Bicep/ Cardio
Back
Barbell Rows (3×15)
One Arm Lat Cable Pull Ins (3×15)
Wide-Grip Lat Pulldowns (3×15)
Iso Rows (3×15)
Weighted Hyperextensions (2×10)
Bicep
Bicep Hammer Curls (3×15)
Preacher Curls (3×15)
Cardio
15 minutes with increasing speed or distance weekly
30 minutes, alternating between walking and jogging
In the next 2 weeks, after I finish weeks 1-4 of this plan, I am planning on making a newer regimen. The new one will consist of some different workouts and higher endurance. I will post an update on what those will be as soon as I have them set up for weeks 5-9.
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. What do you always think, “What if …” about? Let me know if there is also anything you’d like to comment on in the comment box!
