After graduating last June I wrote a few blog posts on 'How to Exercise at Home' and 'How to Achieve A Good Gym/Work Balance'. Since then I have moved from being the My Baba Editorial Assistant to a Product Stylist for good old Net-A-Porter, a job that isn't your standard 9 to 5, but rather 8 to 6, although I can't complain as I now have a 4 day week! I've also just moved from home to my new place, and have joined a fab new gym called Bounce. I thought I'd do a little fitness post, as I haven't in so long, to celebrate my new membership!
On my extra day off I try to get to the gym in the morning, in addition to a workout session at the weekend and Yoga practice every Wednesday Rules. I've realised that getting yourself to the gym 3 times a week just isn't always possible for everyone, so I thought I'd write a post for those of us who are only getting to gym 1-2 times a week, and how to get the most out of your sessions.
1. Train Full Body:
If you are only getting down to the gym 1-2 times a week you want to be maximising each session by hitting your whole body.
2. Use Compound Movements:
target the largest muscle groups as this will burn more calories and get most out of the session: think pushes, pulls and squats.
3. Superset Movements and Use Circuits:
Save time, allow you to work your whole body without being there for hours, this also keeps the intensity high, keeping your heart rate up, meaning you will get cardiovascular benefits as well as strength gains.
4. Train Core Stability Not Abs:
to be the most efficient, work to stabilise your core, not just doing 1000s reps of crunches which work the superficial muscles. Work the functional ones to get the benefits that a strong core gives you (reduced back pain etc).
5. Finish off with Some Sprints:
To maximise cardio benefits as well as strength training, jump on a bike or treadmill and push out 4-6 all-out sprints for 20 seconds, taking as long as you need to recover between, but make sure you are going full-out during the sprints. This finisher will have your heart rate through the roof, just make sure to bring a sweat towel!
Here's an example session that I am using at the moment:
Strength Circuit 1
3 sets of:
Squats with Barbell x10
Bench press with Dumbbells x10
Bent over rows with Dumbbells x10
(Resting 1-2 minutes between each set)
Strength Circuit 2
3 sets of:
Stiff Leg Deadlifts with Barbell x15
Standing Dumbbell Shoulder press x15
Machine lat pulldown x15
(Resting 1-2 minutes between each set)
Core circuit
3 sets of:
-Plank on Swiss Ball for maximum hold
-Russian twists with medicine ball x15 each side
-Super-mans 3-5 on each side
HIIT Cardio(Bike or Treadmill)
Start with a 2-3 minute warm up to get the blood flowing
Perform 4-6 all out Sprints for 15-20 seconds
(Rest as long as needed between Sprints)
Take a 3-5 minute cooldown on the machine
