3 Workouts For Every Gym-Goer

 

July 30, 2020

3 Workouts For Every Gym-Goer

FOR WEIGHT LIFTERS

Kettlebell

Perform one of each movement before moving on to the next one; this will count as one rep. Make sure you alternate hands between reps.

  • Single-Arm Kettlebell swings
  • Single-Arm Hang Cleans
  • Single Arm Lateral Lunge
  • Single Arm Windmill

As many rounds as possible (AMRAP): Complete a circuit as many times as you can within a given time frame.

 

Dumbbell

Perform 10 reps of each exercise before moving on to the next one. Repeat the full circuit 3 times.

  • Front squat
  • Romanian Deadlift
  • Push press
 

Medicine Ball

Perform 12 reps of each exercise. Repeat the circuit for a full 12 minute EMOM workout.

  • Wall ball
  • Slams
  • Ball taps

An acronym for “every minute on the minute,” EMOM workouts challenge you to complete an exercise for a certain number of reps in less than 60 seconds. The remaining time within the minute serves as your recovery.

 

FOR THE CARDIO LOVERS

Row + Run

  • 30 seconds on/ 30 seconds off Stroke Rate of 22
  • 1 Mile Run (0 incline)
  • 5 Minutes on Rower
    30 seconds on/ 30 seconds off Stroke Rate of 24
  • 1 Mile Run (1 incline)
  • 5 Minutes on Rower
    30 seconds on/ 30 seconds off Stroke Rate of 26
  • 1 Mile of Run (2 incline)
  • 5 Minutes on Rower
    30 seconds on/ 30 seconds off Stroke Rate of 28
  • ½ mile cool down walk on Treadmill
 

Run + Bike
(The Brick)

  • Bike 5 miles at 75% effort
  • Run 1 mile at your 5K pace
  • Bike 5 miles at 80% effort
  • Run 1 mile at your 5K pace
  • Bike 5 miles at 90% effort
  • Run 1.1 miles at your 5K pace

Total Bike: 15;  Total Run: 3.1

 

Bike + Climb

4 rounds of:

  • 2 minutes on Jacob’s Ladder or StairMaster
  • 20 calories on Assault Bike

*2 minutes rest between sets

 

 

FOR YOGIS

The Backbend

Are invigorating and strengthening. They stretch the quads and hip flexors and help open up the shoulders and chest, an area where lots of us hold tension. Increasing mobility and awareness of the spine, backbends improve posture and can help to alleviate back and neck pain. Some to try to energize your day:

  • Bridge Pose
  • Cobra Pose
  • Cow Pose
 

The Forward Bend

Standing or seated they stretch the hips, hamstrings, and calves. Strengthens the thighs and knees. Keeps your spine strong and flexible. Reduces stress, anxiety, depression, and fatigue. Calms the mind and soothes the nerves. Some to try to keep you calm:

  • Rag Doll, Standing Forward Bend with bent knees
  • Seated Forward Bend
  • Wide Legged Standing Forward Bend
 

The Seated Meditation

Sit down, close your eyes and take 5 minutes to just watch your breath. Does not have to be a fancy seat, any chair will do. You can watch the breath the following ways:

  • Watch the breath go in and out of your nose
  • Watch the belly rise and fall
  • Notice how the breath moves throughout your body
 
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