Like most people I have a gym routine and a go-to workout. I am not a professional trainer; I'm just committed to working out regularly. I don't do anything crazy; I just don't give up on myself.
If I don't get some cardio, some weights, and some abs, I feel like I'm cheating myself or left something out. So this workout covers all the bases, while rotating leg/arm day.
1. (Cardio first because it's hard-io)
1 mile run on treadmill
2. (Weights)
If it's arm day:
8 reps - bicep curls each arm
10 reps - overhead tricep extensions
(repeat 3x through)
(break)
10 reps - lateral arm raises
10 reps - bench chest flies
(repeat 3x through)
(break)
12 reps- shoulder press
12 reps- bent over rows
(repeat 3x through)
If it's leg day:
12 total lunges w/ dumbells
12 glute bridge w/ weight
(repeat 3x through)
(rest)
12 sumo squats w/ kettlebell
12 good mornings w/ weight
(repeat 3x through)
3. (Abs)
40 total sitting twists w/ medicine ball
10 v-ups w/ medicine ball
(repeat 3x through)
(rest)
40 total bicycle
15 flat-back leg lifts
(repeat 3x through)
Feel free to play around with it. I get bored of one workout, so once I rotate a few leg/arm days, I'll start changing certain exercises to spice things up and work different muscles. Once I got comfortable in the gym, I started using more machines for back and shoulders workouts.
It's just about getting comfortable enough to have confidence, but pushing yourself enough to see improvement. You got this!