Getting back to the gym

It can be a daunting task, trust me. I took some rest time because of a busy personal life schedule. But Monday was my first day back in what seemed like forever! I always go back thinking I lost a lot of strength, but most of the time those are the days I push myself even harder. 

The best thing I have found that works for getting that motivation back, is to have a plan. May it be a plan you put together as far as what you want to work when you go, a plan you found that lays it out for you, or a buddy you’re going with that has a partner plan. 

I tend to type mine on my phone for quick reference while I’m there. Even though I push myself harder, I still start out slow. I tend to stick to a total body workout the first few days. 

Core:

Russian twists	4x25	weighted
Sit ups	4x15	weighted
Standing side bends (each side)	4x15	weighted
Planks	4 @ 30sec

I usually do a set, where I will do one rep of everything then take a mini break, then do the next rep. 

Legs:

Leg Extensions	Triangle sets	machine
Leg Curls	Triangle sets	Machine

My triangle sets are usually the following.  Start with light weight and increase it with every set.

Go from 12 to 4 then from 4 back up to 12.

12 @ 40lb
10 @
8 @
6 @
4 @

Squats	4 x 20	weighted
Lunges	4 x 20	Weighted
Bridges	4 x 25	Weighted

When I say weighted you do not need to use weights, and if you want to start light and work yourself to heavier. Again here I usually do one rep, take a breather, then hit it again.

Arms:

Lateral Shoulder raises	30	Light weight
Cable upright row	3 x 12	Rope attachment
Cable bicep curls	3 x 12	Rope attachment
Plate rises & curls	3 x 10	Plate weights

This routine is usually my go to if I’m not sure what I want to do, or if I’m not feeling super motivated. It’s nice to always have something in your back pocket so you’re not wondering around the gym and don’t get anything from your time.

Like I’ve said before I don’t always get long workouts in, because I’m usually going between work and picking up my daughter so knowing what I’m doing is a must. I don’t always do this in the order I have it typed in, so I can change it around. The days that I get a longer workout in I will add to this one or come up with something other than this, don’t get me wrong, a few of these I do every time I go because I enjoy working those parts of my body, but I’ve also realized I need to work everything a little more equally.

Anyways, I’d love to know what some of your favorite workouts are.

-Ally