Well I know I’ve been harping on about it for ages so here is my new training plan! I’ve decided on a basic format that I’m going to change up every four weeks to ensure that I’m always improving and testing my body in new ways. I’m not very knowledgeable when it comes to this kind of thing, I tend to just go off bits of information I’ve picked up from reading magazines, books and of course other blogs, so I have no idea how good this is, although I’ve been doing a very similar routine for a few weeks now and have seen some good results, I just wanted something more structured and written down so I can measure progress.
I’ve created a seperate page My Standard Training Plan and Fitness Goals which I’ll go back to every four weeks and then work it up from there. For the next four weeks this is what I’ll be doing –
Monday
Gym Cardio Workout 45 – 60 minutes high intensity intervals (1 minute hard, 1 minute moderate) aiming for 15 mins treadmill, 15 mins cross trainer, 15 mins stepper, 15 mins bike. (I’ll decide on the exact resistance / speed for the intervals when I hit the gym tomorrow!)
Abs sets – full sit ups 20 reps, crunches 20 reps, side reaches 20 reps, crunches with toe touches 20 reps, bicycle kicks 20 reps x 2 – 3 sets
Tuesday
Strength Training DVD – Jillian Michaels 30 Day Shred (moving from level 1 through to 3)
Wednesday
Gym Cardio Workout 45 – 60 minutes high intensity intervals (1 minute hard, 1 minute moderate) aiming for 15 mins treadmill, 15 mins cross trainer, 15 mins stepper, 15 mins bike. (I’ll decide on the exact resistance / speed for the intervals when I hit the gym tomorrow!)
Abs sets – full sit ups 20 reps, crunches 20 reps, side reaches 20 reps, crunches with toe touches 20 reps, bicycle kicks 20 reps x 2 – 3 sets
Thursday
Strength Training DVD – Jillian Michaels 30 Day Shred (moving from level 1 through to 3)
Friday
Rest Day
Weekend Workouts – Can be done on either Saturday or Sunday depending on what I have on.
Strength Workout
Davina Fit Kick Fit Routine (as warm up)
Strength Routine - working out targeted muscles and muscle groups where I want improvement. This month I want to build more muscle definition in the backs of my legs (the front of my thighs are getting big!), my triceps, chest and abs. I’ve consulted a few different information sources that show various exercises and movements using dumbells and body weight, mainly the ifitness app for my phone and Rachel Cosgroves Female Body Breakthrough. Unfortunately I don’t have a stability ball (no room in our little one bed flat) or large weights which is a real shame. I keeping dreaming of when we get a new house, I want a gym in the garage!
Anyway, having digested all this info I’ve come up with the following session with the aim of working these areas of my body in addition to the more or less full body workout I get using the DVD’s –
Deadlifts x 20 reps
half push ups x 12 reps
plank – as long as I can hold it!
bench (or rather the arm of my sofa) dips x 12 reps
X 3 Sets
weighted sit ups x 20 reps
chest flye x 20 reps
shoulder press with squat x 20 reps
tricep kick backs x 12 reps
X3 Sets
Run and Yoga Workout
Outdoors Run – building up from current 2.5 mile circuit to a 3.5 mile circuit
Yogalates 30 minutes
It actually looks quite scary when its all written out like that, even though I’ve pretty much being doing most of it for ages. Having this structure in place will help me to make sure I keep improving though.
And just to show you how little equipment I’m using for this (apart from the machines at the gym) heres a quick pic –
{ 3 comments… read them below or add one }
Sounds really good I’ve no doubt you’ll reach your goals :). Only suggestion is that instead of doing the same intervals at the gym you could do variations each time so your body doesn’t get too used to it, you could do stuff like 45s on 30s off or 45 on 45 off for a bit of a change. I’d love a home gym too, we’re not far off in the equipment we’ve acquired over the few years we’ve been into training but the more I get the more I want haha xxx
I love all my “home gym” tat. Most of it accumulated from Argos and other places over the years. Going to an actual gym would be nightmarish to fit into the timetable I have for my life so I decided to make the most of having to workout at home (exercise DVDs being my best tool to start with). I’ve been meaning to take a picture of my exercise tat for a while but I need to tidy it up first!
Your training plan sounds great, so much variety and a great balance.
Thanks for the comments, I like the idea of changing up the interval times every now and again. To be honest if I had room for some cardio equipment I would probably not bother paying out for the gym anyway, and as you say it saves time if you can work out from home. I’m also the kind of person who likes to workout on my own, I couldn’t focus and give my all if I was chatting to someone half the time!