No More Repetitive Workouts

Have you started dreading your daily workouts?

Working out should be hard, but it should also be fun! Doing the same type of workouts every week can become repetitive and boring, resulting in you feeling unmotivated. Having the exact same weekly routine is also the reason you aren’t seeing results.

I am always changing up my weekly exercise routine and I challenge you to change yours too!

This section is updated weekly with a brand new full body workout that will hit every muscle and leave you feeling sweaty but accomplished AF.

Weekly Workout

Grab your dumbbells, snag the cable machine anndddd that’s it!

Welcome to the brand new workout of the week!
The full body workout targeting every muscle every time!

 

4 sets | 6 reps

Assisted Pull Ups (or Lat Pull Down)
Dumbbell Chest Press Tempo 1-0-4-0

3 sets | 8 reps

Dumbbell Arnold Press
Dumbbell Lateral Raises
Barbell Skull Crushers

3 sets | 12 reps

Lunge Jump Squats
Kettle Bell Swings
Dish & Tucks
Leg Raises

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Workout Videos

Workout videos previously published on Instagram and Facebook

* = Video of particular exercise posted on Instagram and Facebook pages

HIIT: High-intensity interval training style workout which will increase your heart rate and, due to the nature of the intervals, work to burn more fat compared to traditional cardio. My HIIT workouts generally incorporate light weights and/or body-weight exercises. These workouts usually have the same work to rest ratio throughout.

RESISTANCE: One of my resistance workouts typically incorporates weights, such as dumbbells and kettlebells, and works to improve strength and/or muscle definition and tone. I usually superset (2 exercises back-to-back) or giant set (3+ exercises back-to-back) the exercises and will usually have between 6-15 reps per exercise (varies depending on the aim of the workout).

CARDIO: Steady-state workouts which are aimed at increasing cardiorespiratory endurance. My cardio workouts are generally done outside of the gym, in a variety of settings, and are far from the general idea of cardio – running on the treadmill.

BOXING: Boxing workouts are aimed at increasing heart-rate and working up a sweat! My boxing workouts generally have a similar layout to my HIIT workouts and can be done with a partner or a boxing bag. Alternatively, a light dumbbell in each hand can be used for punches.

(SS): Super Set – Do both exercises back to back without a break.

AMRAP: As many rounds as possible in the set time.

BEFORE WORKOUT: Ensure that you have warmed up and followed my pre-workout tips.

AFTER WORKOUT: Aim to stretch after each workout and follow my post-workout tips.

SOMETHING HURTS: Listen to your body! Generally when starting out with exercise and using muscles you may not have previously used, or used for a long time, it is normal to feel uncomfortable and tight. But pain may indicate damage being done. If you feel pain, listen to your body, assess whether the pain you are feeling is normal or damaging, and consider swapping out one exercise for another.

DISCLAIMER: The Workout Of The Week and Workout Videos are my favourite workouts from my own routine, and they are what works for me. Ensure that you have medical clearance before exercising, use these workouts only as a guide and do not exceed your body’s own capabilities.

Breakdown

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