My workouts

My weekly workout routine

I haven't posted very often at the moment solely due to the fact that school revision has been taking up a lot of my time as I have Physical Education and Health exams soon. Once upon a time I didn't have much of clue how to create a workout, I did the exact same thing every day which consisted of about 100 situps. Gradually I started creating different workouts but they were still quite repetitive. But at the start of this year I decided to change my awfully repetitive workout scheme, to focus on an individual body part per day. I also managed to fit in a rest day into my schedule as it's important to rest your muscles so they have time to repair and develop. I made sure that there are at least a three day rest period between each specific muscle workout. In this post I'm going to discuss my three workouts which I repeat twice within a week. 

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Arm day (Mondays and Fridays)

Tricep dips

On Mondays and Fridays I do Olympic lifting, so I thought it would be appropriate to make those days my dedicated arm days. The repetitions and sets can change often depending on how hard I'm finding the exercise and as they gradually get easier I increase the resistance of the training. The following workout is what I complete on those days (not including my lifting sessions): ​

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Chin ups

• Chinups (3x5)
• Heave presses with 20kg (3x5)
• Bent over rows with 20kg (5x5)
• Raised feet push-ups (3x10)
• Tricep dips (5x5)
• Bench press *weight varies* (5x3)
• Barbell curls with 15kg (5x3)

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Ab day (Tuesdays and Saturdays)

Toe touches

​Tuesdays and Saturdays are usually the days when I'm fed up from Monday or having some sort of cheat day, I felt they were most appropriate for ab days because I realised that I feel mentally encouraged and better by seeing my body at its very best. Therefore on these days when I feel low, I can really see my abs pop and it encourages me to keep on going when times are tough. Who needs fitspo posts when you can be your own fitspo motivation!

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Hollow body hold

• Toe touches/ Hanging leg raises (4x4)
• Toe touch situps (3x10)
• Crunches (3x10)
• Plank (2 minutes)
• Straddle V sit-ups (3x10)
• Bicycle crunches (3x10)
• Hollow body hold (2 minutes) 

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Leg day (Wednesdays and Sundays)

Wall sit

​On these days I tend to go for runs, so why not make it my leg day too. I couldnt have it the day before my run as I'd be too sore the day after, this is the same as for the day after my run. I would say I enjoy running but training my legs isn't my favourite thing to do, but it must be done as you want to build muscle in all areas. Training your legs is especially important for an Olympic Weightlifter as you need to be able to drive up from your squat when lifting. I admit this is often what stops me from achieving PB's; proportionally my arms are stronger than my legs!

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Seated leg curls

• Front squats with 20kg (3x10)
• Seated leg curls 30kg (3x10)
• Back squats with 20kg (3x10)
• Lunges with dumbbells with 10kg (3x10)
• Leg raises on minimulti gym (3x10 per leg)
• Ankle weight lifts (3x10)
• Wall sit (2 minutes)

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​Whilst I'm working out I always make sure I have a bottle of water near me and afterwards I always eat something. Many times after working out if I'm not satisfied, I'll also complete a HIIT session by following an online tutorial. I hope you enjoyed reading this post (please note if the names of exercises aren't completely accurate due to many different names and versions of each exercise, I have solely gone off what I call them). I also understand that many people may not be able to afford the equipment I use or are able to have access to equipment, I appreciate and know I am very lucky to have access to weights and other fitness based objects. Equipment is not needed to maintain a healthy body!