Today I’m sharing a gym workout.
First off, if you’re not feeling the gym workout today or you workout at home, have no fear! My workouts page has all of the workouts that I’ve posted on Get Fit Fiona organized into categories so that it’s easy to find exactly what you’re looking for – including at home workouts. If you end up doing the workout then share it on Instagram and tag me. I love seeing people do the workouts that I post.
For this workout you’ll do 12 reps and 3 sets of each exercise before moving down to the next one on the list. Rest for 2 minutes between sets. It might be tempting to rush through the rests, but it’s so important to make sure that you do rest between sets.
For what weight to use, you’ll want to pick a weight that challenges you but also allows you to complete every rep with correct form. If your form breaks down, then it’s time to use a smaller weight. On the other hand, if you feel like you could do more, try using a heavier weight. I didn’t add any weights to this workout because it would be different for each person who does it.
Leg press
Sit down in the leg press machine. Place your feet hip width’s apart so that your knees are over top of your toes. Release the safety and push your feet away from your body using your glutes and quads. Once your legs are fully extended, slowly bring your feet back towards yourself, once again using your leg muscles to stay in control of the speed. Repeat. At the end of the set rest the platform on the safety again.
Cable machine rows
With the rope attachment in your hands, bring your elbows close to the sides of your body. Start with your forearm in a 90 degree angle to your upper arm and slowly extend your forearm until your entire arm is straight and your triceps muscles are contracted. Slowly reverse the movement so that your arm is once again at a 90 degree angle.
Barbell back squat
With feet hip width apart and a barbell across your shoulders, use the glutes to lower your hips back and down while bending at the knees and ankles. Once you’ve reached the lowest position you can without leaning forward too much or letting the knees collapse in, return to a standing position, using your glutes to propel yourself.
Lat pulldown
Sitting at a lat pulldown, adjust the leg pads to make sure it’s at the appropriate height. Stand up to grasp the bar with both hands and then sit back down, sliding your legs under the leg pads. Start with your arms fully extended and leaning back just slightly. Bring your hands down to your collar bone slowly and then extend them back out to the starting position.
Deadlift
With feet hip width apart and the barbell in front of you on the floor, grasp the barbell with whatever grip is most comfortable for you. Using your glutes, lift it so that you’re standing straight up. Lower it back to the floor and then up again.
Chest press
With a dumbbell in each hand, lay down on a bench or the floor. Your upper arm should be at a 90 degree angle to your torso and your hands directly over your elbows. Move the dumbbells up while they come above your chest. With control move them back down to the starting position.
Lunges
Stand with feet hip width apart. Step forward with one foot so that the forward leg’s thigh is parallel to the ground, and the back leg’s shin is parallel to the ground. The back knee shouldn’t touch the floor. Use your quads and glutes to step the front foot back towards your back foot and end by standing straight up with feet hip width apart again. For the second lunge step forward with the other foot.
Overhead press
Stand with your feet hip width apart with a dumbbell in each hand. With your upper arms in a 90 degree angle to your torso and your hands directly above your elbows, lift your hands straight up. Your arms should be straight above your head. Slowly lower your hands back down to the starting position.
Step ups
Find something that when you put your foot on it, your knee is at a 90 degree angle. This could be a chair or bench. Step up with your left foot, and pushing off that heel step your right foot off the floor and onto the bench. Immediately step back down with your left foot, followed by your right foot.
One arm dumbbell bench rows
Put your hand and knee on the same side on a bench. Your hand directly under your shoulder and your knee directly under your hip. With your other foot on the floor and a dumbbell in the other hand, raise the dumbbell up to the side of your torso using your back and shoulder muscles, while keeping your shoulder and torso stationary. Return the dumbbell to the starting position and repeat.
What’s your favorite piece of equipment to use at the gym?
Always talk to your doctor before beginning to workout. Honor your body and modify this workout as needed for you.