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Beginners Full Body Workout

Full Body Workout

Beginners Full Body Workout

I like to think I know my way around a gym, particularly when it comes to the free weights.  It has taken time though and as we are into a new year a lot of people have made the decision to get fit tone up and lose weight. Joining a gym is normally the first step to achieving these goals for most people. However, it can all seem a little bit daunting especially when you are a few weeks in and memories of your Gym Induction are now rather fuzzy!  That’s when the motivation starts to wane and the gym visits can be in danger of becoming a thing of the past.

My Beginners Full Body Workout if you are in need of some workout inspiration #fitness #motivation Click To Tweet

So I had a dig through my old workouts and happened upon my very first gym programme that got me properly back into exercise.  At the time I did  book some sessions with a Personal Trainer.  Not only did he help me with my technique but helped me gain the confidence to use the Gym Equipment and what to use in order to reach my own fitness goals.  OK Personal Trainers don’t come cheap but what I learnt was worth every penny!  So this is my very first programme, a full body workout that is not too complicated but still gives you a decent workout.  I occasionally use it now just add weights to some of the exercises and maybe add an extra set; it does the job!

So if you need some inspiration here’s my very first beginner’s full body workout:

full body workout

 

I’ve added links if you are unsure of some of the exercises.

Bodyweight Squats

Assisted Pull-Ups

Press-Ups

Walking Lunges

Seated Row

 

Disclaimer

I am not a personal trainer or medical professional.

All the views expressed are my own.  I am an experienced runner and train regularly at the Gym.  All of my workouts have been designed to suit my own fitness capabilities and goals but I am happy to share for those looking for inspiration, workout ideas or motivation.

Before embarking on any form of fitness programme or if you have any medical conditions or injuries please seek professional medical advice.

 

 

5 Cross Trainer Workouts To Try

Cross Trainer Workouts

5 Cross Trainer Workouts to Try

Normally I’m not big on cardio at the gym, generally doing a HIIT or a 5km is enough for me.  However recently when the weather hasn’t been great or it’s been mega busy around the free weights area of the gym I have started to do the odd cardio workout and have enjoyed doing them as they are different to my normal free weight sessions.  Normally I do something HIIT Style on the treadmill but I’ve also started to use the Cross Trainer (or Elliptical as it’s also known as) a little more.  I find that having a specifc workout gives me something to focus on and helps me up my effort levels when it comes to the sprint or higher intensity elements.  So if you are stuck for inspiration here are 5 Cross Trainer Workouts that I have found on Pinterest that you can try next time you are at the Gym.

The 20 Minute Elliptical Interval Workout found on Greatist.com (article by Alison Feller)

Elliptical Brazilian Butt Workout from superskinnyme.com (found on Pinterest)

Elliptical Ladder Workout from afitjunkie.com (found on Pinterest)

Elliptical HIIT Workout from herhappybalance.com

Super Sweaty Elliptical Workout from getinmyhealthyon.com

Try one of these 5 Cross Trainer Workouts next time you are at the Gym! Click To Tweet

I hope that has given you some inspiration when looking for a workout to try on the Cross Trainer.  I will put together my own but in the meantime if you are looking for a HIIT style treadmill workout take a look at my Quick HIIT 20 Minute Treadmill Workout.

In my own experience it’s good to mix up your fitness routine such as trying different types of cardio, fitness classes or types of exercises.  It helps to keep you motivated to continue on your fitness journey and ultimately achieve your fitness goals.

Do you have a favourite cardio workout?

My Full Body Workout #3

full body workout

My Full Body Workout #3

 

I hurt my back about over a couple of months ago; it was my own silly fault and I’m still feeling the after affects but the discomfort has now moved to my left hip.  Sustaining an injury whilst training can take a long time to sort, weeks even months; it’s been a painful lesson for me and has knocked my confidence and made me re-think my fitness goals.  So until sorted, I’ve cut back on the Rack Pulls and Back Squats and instead am using the Leg Press more to work Quads and Hamstrings. Oh and taken warm-ups, cool downs and stretching a little more seriously.

Workout Inspiration

If you are looking for more inspiration regarding a full body work out have a look at My Full Body Workout #1 and My Full Body Workout #2.

With any workout remember to warmup and cool down properly; this will help speed recovery and reduce risk of injury. Click To Tweet

So here’s my latest full body workout, if you want more rep’s to tone just decrease the weight.  Also maybe superset where possible, this will get the heart pumping and make your workout more intense! In this full body workout I use Opposing Muscle Group Supersets (Put together 1 and 2, 3 and 4).

Full Body Workout

 

I’ve added links if you are unsure of some of the exercises.

Leg Press

Lat Pulldown (Wide Grip Pull Down Exercise)

Seated Leg Curl (Hamstrings and Glutes)

Flat DB Bench Press

The Dead Bug exercise is a great core exercise and makes a change from crunches or Leg Drops.

 

Disclaimer

I am not a personal trainer or medical professional.

All the views expressed on this blog are my own.  I am an experienced runner and train regularly at the Gym.  All my workouts have been designed to suit my own fitness capabilities and goals but I am happy to share for those looking for inspiration, workout ideas or motivation.

Before embarking on any form of fitness programme or if you have any medical conditions or injuries please seek professional medical advice.

 

My Full Body Workout #2

full body workout

My Full Body Workout #2

This is my second of 2 full body workouts.  This workout and My Full Body Workout #1 have been put together on the basis that although I might be short on time I can still get in a decent workout.

No supersets involved, mid-range reps for me have allowed to push up the weights up for some of the exercises.  With warm-up and taking my time, this work out takes me roughly 40 mins.  I’ve been aiming to do this in rotation with workout #1 twice a week. so far that’s worked.  On the days I’m not at the Gym I try and get a run in or a HIIT session.  For ideas for HIIT check out my Pinterest Board – The Body Coach Workouts.

Life getting hectic, instead of sacrificing your gym visits take the opportunity to re-think your training routine. Click To Tweet

workout

How do you fit your fitness into daily life?  Have you had to adapt your fitness routine when things are hectic or does it get put on the back burner?

Disclaimer

I am not a Personal Trainer or Medical Professional.

All the views expressed on this blog are my own,  I am an experienced Runner and train regularly at the Gym.  All my workouts have been designed to suit my own fitness capabilities and goals but I am happy to share for those looking inspiration, workout ideas or motivation.

Before embarking on any form of exercise or fitness programme or if you have any medical conditions or injuries please seek professional medical advice.

My Full Body Workout #1

My Full Body Workout #1

My workload has been crazy for the last few weeks and I’ve also upped my hours.  Kids are also back into the swing of things at school and the usual after school activities.  So it’s all taking it’s toll on what time I can squeeze out for other things.  So annoyingly it’s compromised my fitness, in particular my gym visits and the time I can devote to a decent workout.  Yeah quicker to go out for a run but the Gym is where I really de-stress, switch off, work on achieving some of my fitness goals and concentrate on something that is purely for me.

If time becomes a fitness barrier, take this opportunity to re-think how you train

So I’ve had to re-think how I can train, get a decent routine and still have time for everything else.  Before I’ve been able to focus on one area to train at a time.  Chest and back, legs, arms and shoulders.  HIIT or run sessions when I’m not at the gym.  Now I’m aiming for a full body workout when I go to the gym.  I’ve upped my rep’s so it feels that I’m still getting a proper workout, here are no super sets involved and I’ve set a goal to gradually push my weights up. so still pushing myself, still building up my strength but doing it a little differently.

I’ve got 2 full body workout programmes, this is my first one which I will rotate with my second during the week.  I’ll post that separately as I’ve not had a chance to get a graphic together for it.  I’ve been through this a couple of times at my Gym (when it’s quiet) its been taking me about 40 mins which is perfect for me at the moment.

Workout

 If time becomes a fitness barrier, take it as an opportunity to re-think how you can train smarter Click To Tweet

How do you maintain your fitness when you are short on time?

 

Disclaimer

I am not a qualified Personal Trainer or Medical Professional.

All the views expressed are my own.  I am an experienced runner and train regularly at the gym.  All my workouts have been designed to suit my own fitness capabilities and goals but I am happy to share for those looking for inspiration, workout ideas or motivation.

Before embarking on any form of exercise or fitness programme or if you have any medical conditions or injuries please seek professional medical advice.

My Strongwoman Workout #2

workout

My Strongwoman Workout #2

 

This is a workout that I have been doing a while.  Simple but effective.  Back to back exercises with no rest until the round is completed.  By round 4 I’m ready to throw in the towel but completing round 5 gives me such a buzz as I know that I have really pushed myself.  I tend to do this type of workout in order to add some variety to my workout routine and to keep me motivated.

This is the second strongwoman workout after posting ‘My Strongwoman Workout #1’ earlier this year.  I’m not quite squatting more than I weigh but I am getting there! I’ve not included the weights I use as everyone is different.  For Sled drags I use a prowler with additional weights added.  As with any workout be sure to warm-up before a session and find time after for a cool down.

Adding a different workout to your fitness schedule can motivate you and boost your fitness levels! Click To Tweet

workout

How do you inject variety into your workout schedule? 

What gets you motivated when you are stuck in a fitness rut? 

 
I am not a qualified Personal Trainer or Medical Professional.
All the views expressed are my own.  I am an experienced runner and train regularly at the gym.  All my workouts have been designed to suit my own fitness capabilities and goals but I am happy to share if you are looking for inspiration, workout ideas or motivation.
Before embarking on any form of exercise or fitness programme or if you have any medical conditions or injuries please seek professional medical advice.
 
 

At Home HIIT Workout #1

HIIT

At Home HIIT Workout #1

I’m off to New York next month, I am so excited.  This month is full of all sorts of social events for me; lots of May birthdays, end of Rugby Season Ball, Magic Weekend (Rugby League) plus May Half-term.  So needless to say, more socialsing is taking a toll on my diet and to some degree my fitness.  So I’ve decided to incorporate a HIIT routine into my week a couple of times a week, scale back on the running but maintain my gym sessions.

I’m a BIG fan of HIIT (High Intensity Interval Training), it ticks many boxes for me.  Firstly, the workouts generally tend to be relatively short so it works with a busy work and family life!  Being shorter in length though doesn’t mean HIIT is easier, I’d say if done right it can be exactly the opposite.  Think shorter period of time but using maximum effort.

With any exercise please make sure you warm up properly beforehand and don’t attempt any form of exercise if you are injured without seeking medical advice.

At Home HIIT Workout #1

4 Rounds.  4 Exercises per Round.  15 Seconds Rest after each exercise.  Total Time 12 Minutes.

I love HIIT Workouts, shorter sessions but still maximum effort. Do first thing and feel the benefits all day! Click To Tweet

HIIT

Round 1

Jumping Jacks – 30 Seconds

Rest – 15 Seconds

Push-Ups – 30 Seconds

Rest – 15 Seconds

High Knees – 30 Seconds

Rest – 15 Seconds

Wall Sit – 30 Seconds

Rest – 15 Seconds

Round 2

Skater Jumps – 30 Seconds

Rest – 15 Seconds

Tricep Dips – 30 Seconds

Rest – 15 Seconds

Lunges – 30 Seconds

Rest – 15 Seconds

Crunches – 30 Seconds

Rest – 15 Seconds

Round 3

Squat Thrusts – 30 Seconds

Rest – 15 Seconds

Arm Circles – 30 Seconds

Rest – 15 Seconds

Butt Kickers – 30 Seconds

Rest 15 Seconds

Flutter Kicks – 30 Seconds

Rest – 15 Seconds

Round 4

Mountain Climbers – 30 Seconds

Rest – 15 Seconds

Walkouts – 30 Seconds

Rest – 15 Seconds

Burpees – 30 Seconds

Rest – 15 Seconds

Plank – 30 Seconds

Rest – 15 Seconds

 

Disclaimer

At Home Bodyweight Leg Workout

Bodyweight

At Home Bodyweight Leg Workout

 

Bodyweight

 

Simple leg exercises that use only your bodyweight.  Concentrate on your form and technique.  These type of exercises are great if you are new to fitness or don’t have time to get to a gym. Use these exercises to tone and 20 to 30 minutes of cardio to burn fat.  Read my blog post Get your Legs Summer Ready for more advice on getting your legs ready for the summer.

Try My Quick HIIT 20 Minute Treadmill Workout if you want to blast your cardio and burn fat but don’t have the time to run a 5km.

Tone your legs with simple bodyweight exercises and burn fat with Interval style Cardio Click To Tweet

Disclaimer

I am not a qualified Personal Trainer or medical professional.

All the views expressed are my own.  I am an experienced runner and train regularly at the Gym.  All my fitness programmes and training have been designed to suit my own fitness capabilities and goals but happy to share if you are looking for inspiration and motivation.

Before embarking on any form of exercise or fitness programme or if you have any medical issues or injuries please ensure you seek professional medical advice.

Quick HIIT 20 Minute Treadmill Workout

Treadmill Workout

Quick HIIT 20 Minute Treadmill Workout

When I am short on time or the weather outside is dreadful I use this 20 Minute Treadmill Workout if I fancy a run or need to blast my cardio.  It’s my favourite go-to treadmill workout and gives my body a shock, gets the heart pumping and I always get a post workout buzz once I’ve finished it.

I’ve deliberately not put my treadmill speeds on as everyone runs at different paces and also I tend to vary my speeds depending on how energetic I’m feeling or how much I really want to push myself.

Remember to always warm up properly first, although the first 5 minutes of this workout is a warm-up I tend to make sure I perform some dynamic stretches before I jump on the treadmill.

 

Quick HIIT 20 Minute Treadmill Workout

 

 

Quick #HIIT 20 Minute Treadmill Workout when there's no time for a long run or the weather's awful! Click To Tweet

 

Disclaimer

I am not a qualified Personal Trainer or medical professional.

All the views expressed are my own.  I am an experienced runner and train regularly at the Gym.  All my fitness programmes and training have been designed to suit my own fitness capabilities and goals but happy to share if you are looking for inspiration and motivation.

Before embarking on any form of exercise or fitness programme or if you have any medical issues or injuries please ensure you seek professional medical advice.

My Strongwoman Workout #1

Workout

My Strongwoman Workout #1

My fitness goals are constantly changing.  Not because I’m extremely indecisive but once I achieve a goal or discover a different fitness need I tend to revaluate where I want to be in terms of my training.  This workout reflects my goal of building up my strength.

I love the idea of being strong.  Nothing gives me more of a buzz than being able to deadlift more than my own bodyweight or have the stamina to do 3 rounds of Sled Drags without completely keeling over!

It's good to mix up your workout; adding in different workouts can help boost your fitness and increase motivation! Click To Tweet

Below is a recent Strongwoman workout; I love this and was pleased with how much I pushed myself.  I’ve recently pulled one of my hip flexors so running has been off the cards so doing this workout gave me the post-workout buzz I needed.

workout
Disclaimer
I am not a qualified Personal Trainer or medical professional.
All the views expressed are my own.  I am an experienced runner and train regularly at the Gym.  All my fitness programmes and training have been designed to suit my own fitness capabilities and goals but happy to share if you are looking for inspiration and motivation.
Before embarking on any form of exercise or fitness programme or if you have any medical issues or injuries please ensure you seek professional medical advice.
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