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Gym Routine

  • 09-12-2009 2:29pm
    #1
    DontYaThink
    Closed Accounts Posts: 17 ✭


    Hi all,

    I've just recently joined back to the gym after about 7/8 Months.

    I'm looking to lose a bit of weight and tone (preferably my stomach) not majorly as I'm of pretty average build for a 23 year old female.

    Just looking for any tips or advice on what equipment I should be focusing on and what others find helpful.

    At the moment my routine goes something like this:
    20 mins on Excercise bike
    20 mins on Cross Trainer
    2000m on Rowing Machine (approx 10mins)

    Then I do some ab crunches and weights for about 20 mins or so.

    I feel like this is too little, or I'm not spedning enough on each thing.

    I could get assessed but the work out I'm doing is pretty much what I was given when I was assessed the last time...

    Anyone any good advice?


Comments

  • #2
    Cheeky_gal
    Closed Accounts Posts: 2,166 ✭✭✭Cheeky_gal


    Certainly doesn't look like too little to me! You should try mixing it up by doing speed/intensity intervals on the cross trainer/bike. As for the rower 2000m in 10mins isn't bad, I do it in 8mins30secs and it's a killer, maybe pushing yourself intensity wise and spending less time on the machines you might see quicker improvements.

    Hope that helps


  • #3
    aye
    Closed Accounts Posts: 991 ✭✭✭aye


    What kinda of weights are you doing?

    If its machine weights move on to free weights as much as possible.

    It looks like the instructor who gave you that program, just put no thought into it.

    "Tone" is a mixutre of low body fat and muscle.

    Move on to free weights and superset them, i.e. do one set of an exercise, then straight into another set of a different exercise, rest 60 secs, back to the original exercise.

    You could try this.

    Warm up: 5 mins cross trainer

    1a. Barbell Bench Press 3x8, i.e. 3 sets of 8 reps/lifts
    1b. Seated Row 3x8

    Cross Trainer - 7 mins, start at a low resistance (4/5) move up 1 resistance each minute.

    2a. Squat/Leg press 3x8
    2b. Stiff legged Deadlift/Hamstring curl 3x8

    Cross Trainer - 7 mins, start at a low resistance (4/5) move up 1 resistance each minute.

    3a. Dumbbell Shoulder Press 3x8
    3b. Lat Pulldown 3x8

    Cross Trainer - 7 mins, start at a low resistance (4/5) move up 1 resistance each minute.

    4a. Plank 3x30secs hold
    4b. Bicycle Crunch 3x30

    8 reps means 8 difficult reps, not a light weight you can lift 20 times. a weight you can lift maybe 9 or 10 times.

    Increase the reps each week until you can do 3x12 on an exercise, then increase the weight you lift on said exercise.

    1a and 1b means you superset those exercises.


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