Posted on August 19, 2020 by Jenny Cromack
Last week we posted a blog about getting back into the gym, so this week we’re sharing a ‘get back into the gym’ workout, this is a full body workout which can be adapted quite easily depending on your strength and fitness levels.
This full body workout uses dumbbells, so if you don’t feel quite ready to get back to the gym yet, but have some dumbbells (or kettlebells) at home then you can still give this workout a try.
Remember to begin your session with a good warm-up. Once you have warmed up the session uses tri-sets to target the full body. Here’s how we would recommend gradually increasing the intensity over the coming weeks:
Weeks 1 & 2 – 2 rounds of each exercise, 10 reps of each exercise. Start with a light weight, or even body weight for some of the exercises.
Weeks 3 & 4 – 3 rounds of each exercise, 10-12 reps of each exercise. Stick with the same weights you did for weeks 1 & 2.
Weeks 5 & 6 – 3 rounds of each exercise, 12 reps of each exercise, increase the weight used.
Weeks 7 & 8 – 3-4 rounds of each exercise, 12 reps of each exercise. Same weight as weeks 5 & 6, or if you’re feeling strong, gradually increase the weights again.
The main workout consists of three trisets to target the whole body.
1a. Goblet Squats 1b. Press Ups 1c. Plank
2a. Deadlifts 2b. Glute Bridges 2c. Reverse Flyes
3a. Walking Lunges 3b. Bent Over Rows 3c. DB Curl & Press
Remember to spend time at the end of your workout cooling down and stretching.