Friday, 1 September 2017

Whole Body Workout | Fitness Fridays

This morning I dragged myself out of bed at 6am, hopped in my car, and drove into town to go to the gym. It was not something I really fancied doing if I'm honest, but I did, and now I feel so so much better. Endorphins are fab aren't they? So whilst I'm sat at my kitchen table eating my breakfast and listening to the theme tune of 'I Give It A Year' (awful film, fab music fyi), I thought I'd talk you through the bits and pieces I did in the gym

Here goes nothing...

WARM UP - 15 minute interval on the treadmill (30 seconds on 30 seconds off)

MAIN WORKOUT - 3 supersets

Supersets are two exercises back to back that usually target two different muscles. You can use them in workouts where say you're just targeting lower body, for example superset deadlifts with glute bridges which will in turn work your hamstrings and your glutes. Or you can use them in a full body workout to work your whole body (duh...). This is what I got up to today...

1a. Barbell Squats - 4 sets of 12 reps each
1b. Push ups - 4 sets of 12 reps each 

With the squats I do 2 sets regular squats and then 2 sets where I do 2 squat pulses for every rep. For the push ups, I am trying to improve my full push ups (on your toes). So I start each set with as many full push ups as I can - usually about 5 - and then finish the set with push ups on my knees. 

2a. Leg Press - 4 sets of 10 reps each
2b. Over head press with dumbbells - 4 sets of 12 reps each

The leg press is my favourite piece of equipment for working those legs. I find I can go so much heavier than squatting, as there is less pressure on your back. If you're not failing on the 9/10th rep, you need to go heavier! With the over head press I used two 6kg dumbbells, but anything from 3kg-10kg would be perfect depending on your upper body strength - of which I have none...

3a. Hip Thrusts - 3 sets of 10 reps each
3b. Tricep dips - 3 sets of 15 reps each

Now, this was the first time I have ever attempted hip thrusts, and I was stupid and didn't listen to my mum when she said that I should use barbell padding. Don't be like me. I now have two lovely bruised hips. Yay me. But on a positive note, this is a great exercise to isolate your glutes and grow that bum. For the tricep dips aim your elbows back and not out to the side, and if you find them easy straighten your legs out. 

4a. Reverse Crunches - 3 sets of 10 reps each
4b. Crunches - 3 sets of 10 reps each
4c. Plank - 45 seconds for 3 sets

After a full body workout, you should have really worked your abs, but to get that final burn out, I just do a short and sweet circuit that works all the abdominal muscles, including your obliques. Yes it may make you feel physically sick (sorry in advance!) but it's worth it in the long run.

So there we have it, my quick(ish) full body workout using supersets. If you give it a go let me know in the comments section below!

Lots of love, Katie xo


No comments

Post a Comment

Blogger Template Created by pipdig