DANIELLA BIANCHI
SEPTEMBER 10TH, 2021
Discover how you want to exercise
We all know how beneficial exercise is, for not just the body, but the mind too.
Being physically active has tremendous benefits for your heart, strengthens your muscles and lowers your blood pressure and cholesterol. Increased fitness lifts your mood, improves sleep patterns and may change the levels of chemicals in your brain such as decreasing levels of stress hormones (it sounds like a magical drug). Yet, working out can be hard. It is common to feel unmotivated and to feel like you have no time.
What you probably don’t realize is that fitness is very personal. Finding the right routine for you and understanding why you are working out is key. Do you really think that if there existed a one-size fits all workout, the rates of obesity would be so high (31% for reference)?
I had always been a cardio fan. In primary school, I trained religiously for the cross-country carnivals. Yes, I was even one of those kids that would enjoy the beep test. But as I grew older, being just skinny didn't cut it. When I began my strengthening journey, I was frustrated. Too many people claimed that they had “the secret to the perfect bikini body”. I had been mindlessly following YouTube videos, that in hindsight probably didn’t give me the best booty. Even at the gym, I was sceptical of the personal trainers who claimed they could get you that perfect physique, despite not representing this vision themselves.
So I started designing my own workouts. This is when things really started to change, and I started to see growth. I learnt what worked for me and I saw improvement as a result. Just exercising doesn’t have the same results compared with exercising with genuine intent.
From then on, working out was more than just a way to stay fit. I have become so engaged with my fitness that it is now such an immovable aspect of my life. I exercise almost every day, and not because I must, but because I want to. As I was lifting heavier and seeing tone, my confidence and understanding grew. I looked forward to my exercise and it was uniquely mine. I enjoyed finding exercises to strengthen my body, regardless of how gendered they were. I was proud to bench press 3 x 10 reps of 35 kg even if the man next to me could bench press double my weight and some. Celebrating these small successes is important.
Prioritize yourself by exploring what works for you. Compare routines, research online and experiment to pinpoint what makes you move properly. If you want, start by looking at two of the past 4-day routines that I have designed (one with gym equipment vs one without) below. To clarify, I am a 4 day strengthening and 3 day cardio person. The cardio days are usually 2 x 6-10 km runs and one day of 20 minute interval training. The workouts usually take me about an hour and boy am I a hot mess afterwards – exactly how I like it.
Day 1: Quads/ butt
o Close stance squat jump 3 x 15 reps
o Dumbbell sumo squat 4 x 20 reps
o Bench wrap 4 x 10 reps
o Stability ball butt raise 4 x 20 reps
o Side plate raise 4 x 15 reps
o Squats 4 x 20 reps
o One-legged squats – 3 x 10 each side
o Jump step ups – 3 x 10 each side
o Squat to Calf Raise 4 x 20 reps
o Deadlift to double down lunge 4 x 10 each side
Day 2: Push
o Twisted mountain climber 3 x 50 reps
o Pirate pull with drink bottles 3 x 15 reps
o Gator chop with drink bottles 3 x 15 reps
o Jump rope 1 min x 2
o Tricep push ups 3 x 15 reps
o Tricep dips 3 x 15 reps
o Bench over push up 3 x 10 reps each
o Push up 3 x fail
o Squat with kickback 3 x 10 reps
o Pop squat 3 x 20 reps
o Reverse lunge and kick 3 x 10 reps each
o Side to side push-ups 5 x 3 reps
o Modified headstand push-ups: 5 reps
Day 3: Hamstring/ Plyos
o Reverse hyper extension with ball 3 x 15 reps
o Dumbbell walking lunge x 100 reps
o Alien squat 3 x 15 reps
o Side step out squat 3 x 10 reps each
o Donkey kickback (resistance band) 3 x 15 reps each
o Good morning alternative 3 x 15 reps
o Hyper extension 3 x 15 reps
o Rolling squat tuck-up jumps: 5 reps
o Bench jump 3 x 10 reps
o Plyometric 180 Squat 3 x 20 reps
o Split squat 3 x 10 reps
Day 4: Pull
o Drink bottle bicep curl 3 x 8 reps
o One arm luggage rows 3 x 10 reps
o Body weight rows 3 x 10 reps
o Bod weight rows facing out 3 x 10 reps
o Prone T raise4 x 20 reps
o Supermans 4 x 30 sec reps
o Single arm towel row 4 x 15 reps
o Reverse flys drink bottle 4 x 15 reps
o Reverse scapular push up 4 x 15 reps
o Wall walk 5 reps
But how come we still find ourselves making up excuses to not exercise?
Being physically active has tremendous benefits for your heart, strengthens your muscles and lowers your blood pressure and cholesterol. Increased fitness lifts your mood, improves sleep patterns and may change the levels of chemicals in your brain such as decreasing levels of stress hormones (it sounds like a magical drug). Yet, working out can be hard. It is common to feel unmotivated and to feel like you have no time.
So here is the go.
I know that trying to follow the already chiseled fitness instructor videos is uninspiring and even a bit embarrassing. Repeating the same exercise for months on end can also be a sore point. Alas, being stuck in a cycle of “I’ll make up for it tomorrow” is never a positive sign.What you probably don’t realize is that fitness is very personal. Finding the right routine for you and understanding why you are working out is key. Do you really think that if there existed a one-size fits all workout, the rates of obesity would be so high (31% for reference)?
I had always been a cardio fan. In primary school, I trained religiously for the cross-country carnivals. Yes, I was even one of those kids that would enjoy the beep test. But as I grew older, being just skinny didn't cut it. When I began my strengthening journey, I was frustrated. Too many people claimed that they had “the secret to the perfect bikini body”. I had been mindlessly following YouTube videos, that in hindsight probably didn’t give me the best booty. Even at the gym, I was sceptical of the personal trainers who claimed they could get you that perfect physique, despite not representing this vision themselves.
So I started designing my own workouts. This is when things really started to change, and I started to see growth. I learnt what worked for me and I saw improvement as a result. Just exercising doesn’t have the same results compared with exercising with genuine intent.
From then on, working out was more than just a way to stay fit. I have become so engaged with my fitness that it is now such an immovable aspect of my life. I exercise almost every day, and not because I must, but because I want to. As I was lifting heavier and seeing tone, my confidence and understanding grew. I looked forward to my exercise and it was uniquely mine. I enjoyed finding exercises to strengthen my body, regardless of how gendered they were. I was proud to bench press 3 x 10 reps of 35 kg even if the man next to me could bench press double my weight and some. Celebrating these small successes is important.
Prioritize yourself by exploring what works for you. Compare routines, research online and experiment to pinpoint what makes you move properly. If you want, start by looking at two of the past 4-day routines that I have designed (one with gym equipment vs one without) below. To clarify, I am a 4 day strengthening and 3 day cardio person. The cardio days are usually 2 x 6-10 km runs and one day of 20 minute interval training. The workouts usually take me about an hour and boy am I a hot mess afterwards – exactly how I like it.
All in all, it is crucial that you become your own fitness inspiration.
Day 1: Quads/Butt
o Close stance leg press 3x20 reps
o Wide stance leg press 3x20 reps
o Close stance squat jump 3x15 reps
o Dumbbell sumo squat 4x20 reps
o Bench wrap 4x10 reps
o Stability ball butt raise 4x20 reps
o Side plate raise 4x15 reps
o Cable duck walk 3x8 reps
o Cable squat 3x15 reps
o Squats 3 x 20 reps
Day 2: Push
o Machine shoulder press 3x15 reps
o Machine shoulder press negative 3x10 8 secs
o Twisted mountain climber 3x50 reps
o Pirate pull 3x15 reps each
o Gator chop 3x15 reps each
o Jump rope 1 min x 2
o Triceps push-up 3x15 reps
o Tricep dips 3x15 reps
o Bench over push-up 3x10 reps each
o Push-up 3x fail
o Squat with kickback 3x10 reps
o Pop squat 3x20 reps
o Reverse lunge and kick 3x10 reps each
Day 3: Hamstring/Plyos
o Leg curl 3x15 reps
o Reverse hyper extension with ball 3x15 reps
o Leg press 3x20 reps
o Sideways single leg press 3x15 reps
o Dumbbell walking lunge 100 reps
o Alien squat 3x30 reps
o Side step out squat 3x10 each reps
o Smith machine donkey kickback 3x15 reps each
o Smith machine lying leg press 3x20 reps
o Good morning 3x15 reps
o Hyper extension 3x15 reps
Day 4: Pull
o Alternating arm plate loaded pull down 3x10 reps
o Plate loaded pull down 3x15 reps
o Standing mid cable rope row 4x15-8 reps
o Alternating arm squat and row 3x10 reps
o Rowing machine 2 mins x2
o Two handed row 4x12 reps
o Standing dumbbell curl 3x20 reps
o Standing barbell curl 3x8 reps
o Bicep curl 3 x 4-6 reps till failure
o Close stance leg press 3x20 reps
o Wide stance leg press 3x20 reps
o Close stance squat jump 3x15 reps
o Dumbbell sumo squat 4x20 reps
o Bench wrap 4x10 reps
o Stability ball butt raise 4x20 reps
o Side plate raise 4x15 reps
o Cable duck walk 3x8 reps
o Cable squat 3x15 reps
o Squats 3 x 20 reps
Day 2: Push
o Machine shoulder press 3x15 reps
o Machine shoulder press negative 3x10 8 secs
o Twisted mountain climber 3x50 reps
o Pirate pull 3x15 reps each
o Gator chop 3x15 reps each
o Jump rope 1 min x 2
o Triceps push-up 3x15 reps
o Tricep dips 3x15 reps
o Bench over push-up 3x10 reps each
o Push-up 3x fail
o Squat with kickback 3x10 reps
o Pop squat 3x20 reps
o Reverse lunge and kick 3x10 reps each
Day 3: Hamstring/Plyos
o Leg curl 3x15 reps
o Reverse hyper extension with ball 3x15 reps
o Leg press 3x20 reps
o Sideways single leg press 3x15 reps
o Dumbbell walking lunge 100 reps
o Alien squat 3x30 reps
o Side step out squat 3x10 each reps
o Smith machine donkey kickback 3x15 reps each
o Smith machine lying leg press 3x20 reps
o Good morning 3x15 reps
o Hyper extension 3x15 reps
Day 4: Pull
o Alternating arm plate loaded pull down 3x10 reps
o Plate loaded pull down 3x15 reps
o Standing mid cable rope row 4x15-8 reps
o Alternating arm squat and row 3x10 reps
o Rowing machine 2 mins x2
o Two handed row 4x12 reps
o Standing dumbbell curl 3x20 reps
o Standing barbell curl 3x8 reps
o Bicep curl 3 x 4-6 reps till failure
This is just a variation of the above exercise but accomodating for lack of weights.
Day 1: Quads/ butt
o Close stance squat jump 3 x 15 reps
o Dumbbell sumo squat 4 x 20 reps
o Bench wrap 4 x 10 reps
o Stability ball butt raise 4 x 20 reps
o Side plate raise 4 x 15 reps
o Squats 4 x 20 reps
o One-legged squats – 3 x 10 each side
o Jump step ups – 3 x 10 each side
o Squat to Calf Raise 4 x 20 reps
o Deadlift to double down lunge 4 x 10 each side
Day 2: Push
o Twisted mountain climber 3 x 50 reps
o Pirate pull with drink bottles 3 x 15 reps
o Gator chop with drink bottles 3 x 15 reps
o Jump rope 1 min x 2
o Tricep push ups 3 x 15 reps
o Tricep dips 3 x 15 reps
o Bench over push up 3 x 10 reps each
o Push up 3 x fail
o Squat with kickback 3 x 10 reps
o Pop squat 3 x 20 reps
o Reverse lunge and kick 3 x 10 reps each
o Side to side push-ups 5 x 3 reps
o Modified headstand push-ups: 5 reps
Day 3: Hamstring/ Plyos
o Reverse hyper extension with ball 3 x 15 reps
o Dumbbell walking lunge x 100 reps
o Alien squat 3 x 15 reps
o Side step out squat 3 x 10 reps each
o Donkey kickback (resistance band) 3 x 15 reps each
o Good morning alternative 3 x 15 reps
o Hyper extension 3 x 15 reps
o Rolling squat tuck-up jumps: 5 reps
o Bench jump 3 x 10 reps
o Plyometric 180 Squat 3 x 20 reps
o Split squat 3 x 10 reps
Day 4: Pull
o Drink bottle bicep curl 3 x 8 reps
o One arm luggage rows 3 x 10 reps
o Body weight rows 3 x 10 reps
o Bod weight rows facing out 3 x 10 reps
o Prone T raise4 x 20 reps
o Supermans 4 x 30 sec reps
o Single arm towel row 4 x 15 reps
o Reverse flys drink bottle 4 x 15 reps
o Reverse scapular push up 4 x 15 reps
o Wall walk 5 reps