Human Design
  • About
  • SERVICES
    • Personal Training 1-1
    • Small Group Coaching
    • Online Personal Training 1-1
  • Real Results
  • Blog
  • Contact Us
  • FREE STUFF

Help - I feel lost at the gym.

2/19/2019

0 Comments

 
Picture

Copy and save this post if you want some help with your weekly fitness routine. It is long but it has tonnes of good info here for you.

You may have grand ideas about getting back into fitness or improving your training this but you are spinning your wheels as you don't know what to do at the gym.

Most people I speak to, including friends and colleagues, tell me that the biggest issue they have at the gym is feeling like a deer caught in headlights. They don't really know what to do outside of the classes.

They end up doing a "little bit of this" and a "little bit of that" before leaving feeling underwhelmed and more frustrated.

As a result of this I have provided a full week of training ideas complete with videos and demonstrations. You can use this for up to 1-3 months to get fit, lose a little bit of weight and do something positive for your health.

Below is the simple layout of a weekly program complete with videos and combines weights with cardio to give you a well-rounded fitness program that can be used for fat loss, toning or general fitness. I have even included home workouts to help.

Day 1: Weights Day 1

https://www.youtube.com/watch?v=maDIUwtG2DA

Day 2: Cardio

https://www.youtube.com/watch?v=tmhP7586QtQ

Day 3: Weights Day 2

https://www.youtube.com/watch?v=IlGIYUJcnkg

Day 4: Cardio

https://www.youtube.com/watch?v=cbeqz5REsx0

Day 5: Weights Day 1 Again

https://www.youtube.com/watch?v=maDIUwtG2DA

On week two you would do the weights day two twice and the weights day one once and keep switching week to week for 4-8 weeks.

If you have only got a 4 day week you would do the following:
​
  • Day 1: Weights Day 1
  • Day 2: Cardio
  • Day 3: Rest / Walk
  • Day 4: Weights Day 2
  • Day 5: Cardio

If you only have 3 days. Pick 2 weights and 1 cardio and do plenty of walking or pick 3 weights and do plenty of walking in between.

Try not to perform weights on consecutive days as these are full body programs designed to work a lot of muscles and it needs recovery between sessions.

If you are not a member of a gym try this:

Day 1: Home Strength Workout 1

https://www.youtube.com/watch?v=MkxWFtjG22Q

Day 2: Home Cardio Workout 1

https://www.youtube.com/watch?v=7jMsoVzs_WM

Day 3: Home Strength Workout 2

https://www.youtube.com/watch?v=tAfhV1Mupl4

Day 4: Home Cardio Workout 2

https://www.youtube.com/watch?v=7Ow3fHWoFms

Day 5: Home Strength Workout 1

https://www.youtube.com/watch?v=MkxWFtjG22Q

On week two you would do the Home Strength two twice and the Home Strength Workout one once and keep switching week to week for 4-8 weeks.

If you only have 3-4 days, follow the same layout as the gym workout above.

If you have questions please comment below.

​I love helping busy men and women fit health and fitness into their demanding careers and get results without having to give up their lives to do so.

0 Comments



Leave a Reply.

    Author

    John Donaghey
    ​
    My aim is to help busy people get fitter and have a lot of fun doing it. The ultimate goal is to show you how to fit fitness into your life while still having a life.

    Archives

    November 2023
    September 2023
    August 2023
    July 2023
    May 2023
    February 2023
    September 2022
    August 2022
    July 2022
    June 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    September 2021
    July 2021
    May 2021
    February 2021
    December 2020
    November 2020
    October 2020
    September 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    May 2017
    April 2017
    March 2017
    February 2017

    Categories

    All

    RSS Feed

Picture

CONTACT US TODAY

Phone : 0437 268 065
Email:  john@humandesign.com.au

FOLLOW US ON :

© Human Design Pty Ltd 2019 | Terms and Conditions | Privacy Policy 

  • About
  • SERVICES
    • Personal Training 1-1
    • Small Group Coaching
    • Online Personal Training 1-1
  • Real Results
  • Blog
  • Contact Us
  • FREE STUFF