My Current Workout Routine

LRG_DSC00305.jpg
 

One of my most frequently asked questions is what my workout routine looks like. To give you a quick recap: I did BBG ONLY for 1.5 years using the app (resistance workouts in my apartment + LISS on the treadmill at planet fitness), after that I moved to a new town and joined a different gym where I started experimenting with using weights/machines which lead me to my current routine. I still use the app for challenges, HIIT timers, full-body workouts, or when I just feel like switching it up.

Monday: Legs

  • 10 minute warm-up: stairclimber (alternating between kickbacks, side steps, and skipping steps)

  • Squats

  • Goblet squats

  • Walking lunges

  • Step-ups

  • Split squats (rear foot elevated)

  • Reverse lunges

  • Curtsy lunges

I do a combination of these exercises, 15 reps x 4 sets.

Tuesday: Back + Chest

  • LISS: elliptical or walking on the treadmill for 30 minutes

  • Seated cable row

  • Pull downs

  • Single arm dumbbell row

  • Bent-over reverse fly

  • Bench press

  • Dumbbell bench press

  • Machine chest press

  • Dumbbell fly

  • Cable crossovers

  • Push-ups

Again, combination of these (usually 3 back + 3 chest exercises) for 15 reps x 4 sets.

Wednesday: Arms (shoulders + biceps + triceps)

  • LISS: elliptical or walking on the treadmill for 30 minutes

  • Dumbbell shoulder press

  • Lateral raises

  • Upright row

  • Curls

  • Hammer curls

  • Cable overhead extensions

  • Cable rope pull-downs

I'll be honest... arms is my least favorite day so I usually super set 2 exercises for each body part and call it a day.

Thursday: Butt

  • HIIT: 10 minutes of 30/30 sprints on the treadmill

  • Sumo squats

  • Cable kickbacks

  • Deadlifts

  • Single leg romanian deadlifts

  • Hamstring curls

  • Jump squats

  • Barbell hip thrusts

Combination of these for 15 reps x 4 sets. I like to super set some of the exercises with jump squats, jump lunges, or an ab exercise - keeps your heart rate up!

Friday: Full Body

On Fridays I like to do the a challenge in the app or a full body workout of Kayla's - something to get a quick sweat in before my plans for the night.

Saturday: Free-for-all

On Saturdays I try to do something fun like a boxing class, pilates, or running to my favorite coffee/juice shop.

Sunday: LISS + Recovery

Sunday's I do my 3rd LISS session for the week and really focus on stretching and preparing for the week ahead.I hope this gives you some insight into how I set my week up.

Feel free to comment below or send me a message on Instagram if you have any questions! xx

 
Health & Fitness, Most Popular, Editor's PicksBrittney Gatehouse1 Comment