Helloooo my lovely readers! I trust you had a magical
weekend and are getting ready for the week ahead?
If you follow my Instagram you would have seen last week I started
a fun little online bootcamp, little work outs from me to you! Originally I started
writing out these workout’s for my friend Shayne who was struggling to find his
motivation in the gym… I was reluctant at first.. a) I’m not fully qualified
yet b) could I create a workout for a guy that would push him to his limits?
Apparently I pulled it off. After completing workout number one, he called me
and asked if I was after his life! Success!! So I then decided to release
workout 1 to everyone on my Instagram and the response was phenomenal – so many
DM’s complimenting my work and thanking me for releasing a mini programme to
give them idea’s and structure their programmes without charging a penny! It made
me feel good, alas we have Blondies Bootcamp! I plan to release 5 workout’s a
week. You can follow my Instagram and get them daily (week days) or you can
check in here once a week where I will have uploaded the workouts from the week
before!
So Blondies Bootcamp – Week 1 – Here goes!
Back Day:
Warm up – 15 minutes on the rowing machine, as much
resistance as you can manage whilst rowing at a pace which keeps your heart
rate up.
- Dumbell Row- 4 sets/12 reps
- Barbell Row – 4 sets/12 reps
- Single Arm Row – 4 sets/12 reps
- Lat Pull Down – 4 sets/12 reps/10 reps/8 reps/rest 60 seconds and then 4th set rep until burn out.
- Warm Down – Rowing machine for another 15 minutes but switch your arms between 2 minutes overarm, 2 minutes under arm row, 30 seconds single arm row/ switch arm – another 30 seconds. Complete this circuit 3 times.
Leg Day:
- Warm up – 5 minute Power Walk/Jog on the treadmill
- Kettlebell or mini barbell walking lunges – 4sets/12 reps
- Barbell squats – 4 sets/12 reps
- Leg press – 4 sets/12 reps
- Hamstring curl – 4 sets/12 reps
- Warm down – stairmaster x15 minutes and stretch out
Arms workout & Abs Circuit:
- Warm up – Rowing machine x 15 minutes focusing on contracting core
- Dumbell bicep curls – 4 set/12 reps
- Cable row tricep extensions (overhead) – 4 sets/ 12 reps
- Hammer curls – 4 sets/12 reps
- Tricep dips – 4 sets/12 reps
Ab Circuit – complete 3 times with a 60 second break between
each:
- 90 degree leg raises (you can add a twist to make these harder) x 20
- Cable crunches x 20
- Russian Twists x 20
- Plank – aiming for 30 seconds minimum
Shoulders & Core cardio:
- Warm up – rower x 15 minutes
- Dumbell Lateral raises – 4 sets/12 reps
- Barbell front raises – 4 sets/12 reps
- Alternating Kettle Bell Press – 4 sets/12 reps
- Rear Delt Rows – 4 sets/12 reps
Core Cardio Circuit – Complete twice with a 60 second break:
- Mountain climbers – 1 minute
- Reverse crunches x 20
- Ball Pikes x 15
Chest Workout:
- Warm up – Rowing machine x 15 minutes
- Incline Barbell Chest Press – 4 sets/8 reps
- Incline Dumbell Fly – 4 sets/ 8 reps (SUPER-SET WITH) Incline Dumbell Press – 4 sets/8 reps
- Machine chest press – 4 sets/ 8 reps
- & if your still buzzing after all of that (your crazy) set yourself a push up challenge – how many push ups you can squeeze into 2 minutes, 60 seconds of rest then go again.
- When your ready to warm down hit the rowing machine for another 15 minutes.
& that’s it! I must mention, this is not my profession
but my passion. It’s just a bit of fun, some ideas to chuck into your probably
already great workouts. So just go with it! Have some fun! Enjoy!!
Happy Sweating!
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