My Current Workout Plan

workout-graphic

I’m 6 weeks into my fitness journey! I’ve got to the point where I don’t ache too badly after every workout, so I’m increasing my workouts to 5 times a week instead of 3. The 2 new ones are very small at the moment, as I’m gradually building up.

My first month of workouts were to see where my strengths and weaknesses lie so I’ve taken that plan and tweaked it to suit my current needs. As my end goal is to get back to the level of gymnastics I was at as a child (I’m not sure we had levels then but I think it was around 5 or 6), my upper body needs much more focus than my lower body.

I’m getting into running to predominantly increase my fitness levels and I have put a leg focused workout in the middle of the week as I could still do with toning up and losing some percentage of body fat (which all seems to go straight to my bum, how nice). However, the majority of it is pushed towards upper body and core strength.

In gymnastics, the weight to strength ratio is really important and this is why gymnasts rarely train with weights. If they do,ย they will be small andย used to advance bodyweight training. Any extra bulk makes certain skills much harder and adds unnecessary body weight.
But if you’re starting gymnastics as an adult, some small weight sessions will probably be beneficial. I’m now a tall, heavy adult andย need to be really strong in order to be able to lift myself and this is why I’ve added in some shoulder weights into my training and I may add arms as well at some point. The lower body gets enough from doing drills and repetitions on the apparatus and cardio training.

 

MONDAY:
1 mile jog
Stretching (to improve splits and my bridge)
15 press ups, 20 sit ups (4 sets)
30 sec handstand hold, 50 sec plank (4 sets)
20 burpees

TUESDAY:
1 mile jog
15 press ups, 20 sit ups (3 sets)

WEDNESDAY:
1 mile jog
Stretching (splits and bridge)
15 press ups, 20 ab crunches (4 sets)
20 siff squats, 10 lunges on each leg (3 sets)
8 single leg squats, 45 sec plank walks (3 sets)

THURSDAY:
15 press ups, 20 straight leg sit ups (3 sets)

FRIDAY:
Stretching (splits and bridge)
5 negative pull ups, 20 V sits (3 sets)
10 shoulder weights, 30 sec plank walks (3 sets)
15 crunches, 5 press ups (3 sets)

 

This is what I aim for on a regular week. Sometimes I have sessions with a personal trainer that will vary from week to week and I obviously substitute the pre planned workout for that day. Also I go to a 2 hour adult gymnastics session once every 3 or 4 weeks in order to practice on the apparatus.

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You might like: Journey to Gymnasticsย and My Squat Challenge

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