This is my getting back into the gym workout. Simple short workout took me 23 minutes to complete. I found this workout just right for getting back in the gym after a few weeks holiday break. It's important not too burn out, try keeping it simple and allow time to recover, making sure you complete the exercises correctly. I am always working on form, you can never be 100% perfect. Shoulders back throughout every exercise. I took less break time, you should always be in control of every movement. If form fails stop and take a breather.
Remember to warm up and stretch before and after every workout. This will prevent injuries from happening. Also keep you body hydrated with water every few minutes.
|SandBag Squats||15 kg + Bodyweight||8||3||-|
|Bicep Curls - Resistance Band||15 kg||20||3||30 seconds|
|Bench Press||80 kg||8||3||-|
|Farmers Walk||40 kg - 20 kg each arm||8 x 20 meters||3|
|SandBag Lunge||15 kg + Bodyweight||8 (both sides )||3||-|
|Chin Up||80 Kg (bodyweight)||8||3||
1-2 minutes (every round)