If you are reading this then that means that you are either thinking about going to the gym or have already started doing so. First off, congratulations! Getting motived to actually go is half the battle already won. Anyone who enjoys the gym will tell you that in order to have the best experience and achieve the best results, you need to be following some sort of schedule or regimen. If you know exactly what you are going to be doing each day, then your exercise will become an addictive habit really quickly. Here is a seven-day workout plan to help you get the most out of the gym!
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Day 1 – Lower Body
Day one should be all about working on your lower body. All you need is a set of 10 pound dumbbells and a 10-pound medicine ball and you are good to go with these recommended exercises. You want to be doing sets of glute bridges, walking lunges, step ups, and side lunges using the weights.
Start with glute bridges to activate and strengthen the muscles in your glutes and hamstrings. Follow up with walking lunges, holding dumbbells at your sides, to target your quads, glutes, and hamstrings, ensuring you take a wide enough step to maintain proper form. Step ups onto a bench or sturdy platform will further challenge your balance and stability while working your legs and glutes. Finally, side lunges with a medicine ball help engage your inner and outer thighs. Aim for 10-12 repetitions per exercise and complete 2-3 sets for an effective lower body burn.
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Day 2 – Upper Body
Your legs will be a little sore from day one, so day two is focusing on your upper body instead. Using the same dumbbells, you should be doing things like planks with lateral arms, bicep curls and overhead presses, push-ups, and overhead triceps extensions.
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Day 3 – Recovery
Day three needs to be a recovery day so your body can heal. Do something like take a yoga class or spend some time on a foam roller. Choose something low impact that is still good for you.
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Day 4 – Cardio
Once you are recovered, it is time to work on cardio. A thirty minute run on the treadmill or out in the great outdoors should do the trick. Go at a pace that is comfortable to you, but try to increase it week by week.
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Day 5 – Conditioning
This is the day for you to improve your endurance and strength. This will be a more intense workout than days one and two, with increased reps in each set of moves like glute bridges, alternating knee tap planks, dumbbell squat presses, medicine ball slams, and burpees.
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Meaning is not what you start with but what you end up with.
Days 6 & 7
Day five is going to take a lot out of you, so you get to enjoy two days of recovery over the weekend! Don’t pig out on junk food and try to stay active by doing things like yoga, walking, and maybe some light swimming. Give your body the downtime that it needs so you are ready to start all over again on Monday.
