Last week I decided to join back at my local gym (also the one I used to work at from the age of 16 to 21!).
With winter around the corner I want to be able to go to the gym on an evening and do a good workout. I know I tend to reduce my exercise in the winter because of the dark and cold so this gives me no excuse. I’ve signed up for 3 months (yay for short term contracts) and will take it from there.
This also gets me started on working with my motivations to become strong both physically and mentally.
I went in last weekend and set up a programme with one of the fitness instructors. I was clear I wanted to work on strength training over cardio, as I do running and swimming for that part of my fitness. It was great to talk it through with someone as she suggested a circuit type programme with short bursts of cardio to breakup the strength training. So for the next month I am doing this programme:
- Warm Up – Cross-Trainer 5 Minutes
- Strength Circuit 1
- Squat with Shoulder Press
- Chest press
- Lat Pull Down
- Lunge with Bicep Curl
- Cardio Burst 1 – Rower (Distance in 5 minutes)
- Strength Circuit 2 – As Above
- Cardio Burst 2 – Cross Trainer 5 Minutes
- Core Circuit
- Leg Up Crunch
- V-Sit Twist with Med Ball
- Bicycle Crunch
- Superman 4 Point Crunch
- Cool Down – Bike 5 Minutes
I’ve done this 4 times so far and really enjoy it. It takes about 45 minutes (maybe a bit longer if its busy) which is the perfect amount of time for me. I can move through each section quickly and have already progressed on weights I use for the strength circuits.
I have another 3 sessions with the gym instructor to measure my progress and introduce new exercises to expand my programme. I’m looking forward to seeing my progress on my measurements and weight loss in a few weeks time. I have forgotten to note down my stats so can’t post them at the moment, but will do when I get the next ones.
I’ve also used this to work out some stress this last week. I felt things were getting overwhelming during the week and going to gym helped distract and work off some tension and anxiety. I don’t know if this will work all the time, but I will try to use it for these situations in the future.
At the moment my fitness routine is full on, but I like it. It keeps me busy and it means I’m making progress in some areas of my life if not others.