May 29th, 2016
Let’s go to the gym together!
I have been asked a lot to show my workout routine, and although I’m pretty sure it’s basic and anyone has his/her own preferences, I’m here to share mine and maybe inspire someone to start off with simple exercises.
I go to the gym every other day, and I stay there for about an hour. Is not too intense, and has a good mix of exercises.
I start with running on a medium to fast pace for 10 minutes (sometimes 15) on a slightly tilted surface. I run for about 2 kilometres.
I then move to using other machines, alternating different muscles and most importantly legs and arms.
Since I’m just done running, I would go for biceps, back or triceps first (first and last picture). I always do 3 sets of 15 each. There are several machines at the gym that allow you to work on the same muscles in different ways, but the ones in the photos are my personal favourites.
The pull-down, in the first photo, is great because I do have back problems, so I can work on those muscles without putting excessive pressure on them. It also works out my biceps at the same time, which is great. I lift 25kg.
In the second photo, Felix is working on shoulders. You need to use weights for each arm, I can only do 4kg for now, but it’s a great exercise because you do feel yours shoulders tensing up. You start from Felix position and shoot your arms up, hold for a second and go back down.
In the 3rd photo I tried to show my favourite leg machine: it works in two ways, and I like both. You will be seating down with your legs either inside the cushions (if you want to work out your butt) or outside of the cushions (if you want to exercise your inner thighs). I start with the “butt settings”, with my legs bent, straight in front of me (as if you are normally sitting). You simply need to push with your knee outwards, opening up as much as you can. Close and repeat. I can do 28kg here. Instead, if your are interested on the inner thighs, you will need to do the opposite. You start with your legs open, and have to push inwards to close them. I do 21kg on this one.
Finally, I will go back to arms (4th pictures) and end with triceps. With this exercise your are grabbing the rope and standing up straight, you need to bring it all the way down near your hips. Release and repeat as usual. I do 11.25kg.
Then is time to move outside and do some free body exercises.
Meet Jimmy at the Gym the II, everyone. It’s a 6kg ball that helps me work out. I had to give it a name just so I could refer to it with Felix. We are all good friends now.
But anyway, what we do here is simple abs at first, as shown in Felix’ picture.
I use Jimmy to keep me stable and not slide when I do the exercise shown in the first photo, where I have my legs up. This is to work out your lower abs, and you might be able to do it on your own, but I find it easier to have some weight to keep me in place. I hold the ball on top of my stomach, and move my legs – as straight as I can – up and down.
Then I do side abs, by reaching with the tips of my fingers my heels, one at a time (3rd photo).
Finally, I like to take Jimmy and while balancing on my butt with my legs slightly bended and not touching the ground, I swing it left and right. This is not necessary, but it makes my spine crack and I feel so much better after doing it!
I do these 15 times each x 3 sets, like all the rest of my workout. Pretty easy to remember.
But that’s about it. This is the basic routine I have, although sometimes I do add cycling or the elliptical machine, as well as some push-ups or those “total body workout” machines.
I’m not super strong, I don’t have crazy resistance, but having gone regularly to the gym for 3 months now I can definitely see some improvements.
I just bough this watch – called Day Day Band – from an eBay seller, and it has been fun seeing how many steps I take (and it even monitors your sleep). Yesterday was the first time I tried it out and I keep forgetting to put it on, but when I go to the gym from now on, I will make sure to have it just so I can easily keep track of everything.
By the way, not sponsored, I just wanted to try out a device like this for a while and this was available on eBay.
I really do hope this wasn’t too confusing and gave you an idea of my workout routine. It is fun to switch it up, but these exercises, as I said, are the ones I always make sure to do.
Do you have any exercises to suggest me?