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FREE 4 Week Gym Program

Irish Fitness blogger Gym Bunny

So I train with the lovely lads at The Edge: Clontarf in Dublin 3 along the seafront and have done so for the past four years. It’s my form of therapy, my mental and physical well-being and I could not rate them any higher.

With this in mind, I teamed up with Trainer and Director James to put together a simple gym program for you to follow- think of it as a four week program that will sculpt and activate your whole body in minimal time.

James has recommended this as a 3 day a week weights program with about 10/15 minutes cardio to be done at the end of each session- your choice!

I’d recommend a simple 10 Minute HIIT program at the end of each session or what I have started to do is some circuits on the Aero-dynamic bike which is NOT for the faint-hearted!

If in doubt, simply google the exercises but I am looking to do a little photo or video journal of each very soon :)

PLEASE NOTE: Before starting on ANY new program please consult with a professional and do not undertake any programs while pregnant unless under the advice of your GP. For any of you new to training, please speak to a PT about correct form and technique for any unfamiliar exercises.

Day 1

A1:Split Squats x 12

A2: 1 Armed Row x12

NOTE: Repeat the above exercises x 3 sets with 30 sec rest in between

B1: Bench Bridge x30 secs (shoulders on bench)

B2: Kneeling Push-up Hold x30 secs

NOTE: Repeat the above exercises x 3 sets with 30 sec rest in between

C1: Side Plank x30 sec each side

C2: Standing Lat-Raise x20

NOTE: Repeat the above exercises x 3 sets with NO REST IN BETWEEN

Finish with 15 minutes cardio of choice

PS: Don’t be afraid to sweat!

 

Day 2

A1:Heel Elevated Squats x8 (5 seconds down)

A2: Seated Shoulder Press x15

NOTE: Repeat the above exercises x 3 sets with 30 sec rest in between

B1: Kettlebell Romanian Deadlift x15

B2: Bent over DB Row x15

NOTE: Repeat the above exercises x 3 sets with 30 sec rest in between

C1: V-Sit Hold x30 secs

C2: Burpees x15

NOTE: Repeat the above exercises x 3 sets with 30 sec with NO REST IN BETWEEN

Finish with 15 minutes cardio of choice

Tip:  Try and increase your weights once you feel comfortable with technique!

 

Day 3

A1: Lunge & Reach x18 (1st set body weight)

A2: Low-incline Bench Tricep Extension x15

NOTE: Repeat the above exercises x 3 sets with 30 sec rest in between

B1: Wall sit x30 secs

B2: Cable Bicep Curls x15

NOTE: Repeat the above exercises x 3 sets with 30 sec rest in between

C1: Full plank x 30-45 secs

C2: Mountain Climbers x30 secs

NOTE: Repeat the above exercises x 3 sets with 30 sec with NO REST IN BETWEEN

Finish with 15 minutes cardio of choice

 

Keep in mind!

You need to remember that good technique is far more important than lifting heavier weights each time. Keep your breathing on track too. Breathe out on the effort to help push yourself! Once you have nailed technique and you feel comfortable doing so, you can start to increase your weights for each exercise!

There are so many benefits of working with a good trainer either on a regular basis if your budget allows or indeed at intervals throughout the year to change up your program based on your individual needs!

As mentioned above, always consult a professional before starting on a brand new training program particularly if suffering from any long-term illness, overcoming surgery, chemotherapy or pre or post natal. Health and safety are key!

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