Posted by: Richard McIlwaine

Post-Lockdown gym plan: get fit, burn fat

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Post-Lockdown gym plan: get fit, burn fat

Every once in a while something will get in the way of your training routine, it could be down to health reasons, personal reasons, or any other number of reasons, in this case it just so happens to be an inconvenience in the form of a global pandemic! This can be INCREDIBLY frustrating, but one morsel of comfort can be found in the truth that it is not just you experiencing fitness hiatus, but all of us together.

With lockdown restrictions easing gradually in many parts of the world, many people will be returning to the gym to get fit, lose weight, build strength etc, but I do believe the days of 7 recreational lifters texting by the bench press are gone! Upon making your glorious return to your haven of iron and steel, you will no doubt roar a triumphant Viking battle cry, as if to Odin himself, to signal the return to your journey for physical strength and fitness. 

It will tempting to hit the ground running like a bat out of hell to compensate for all the lost time. But before you slap 50kg onto each side of the barbell for your bench press, just stop to think for a moment. You will have lost a little bit of power and a little bit of stamina, so I would strongly advise that you do not try for single or double max reps. Nor would I recommend you focus on just one or two specific body parts, because the DOMS which you will experience over the next few days will be crippling (unless you really enjoy that level of discomfort!).

Intermediate and advanced lifters may prefer to hit the ground running at full speed, but for the more inexperienced lifters, I have devised a simple but comprehensive "back on the horse" training routine, which can be performed 2-3 times per week and should more than help you on your quest to power! Please note that a good thorough warm-up by stretching should be performed before each exercise, this is even more crucial now than before.

 

Date: Routine : Whole Body
Exercise Equipment Body Part Weight Sets Reps/Time
Warm-up Treadmill/bike Cardio / 1 10 mins @ moderate pace
Squat Barbell Quadriceps Start low (e.g. 40kg) 3 12-15
Leg Curl Machine (if there is one) Hamstrings Enough to make 15 reps difficult 3 12-15
Bench Press Bench and barbell Chest + triceps Enough to make 15 reps difficult 3 12-15
Barbell Row Barbell Back + biceps Enough to make 15 reps difficult 3 12-15
Military Press Barbell Shoulder Enough to make 15 reps difficult 3 12-15
Crunches Mat Abs None 3 Failure
Plank Mat Abs None 1 Failure

 

  • Stretch before each exercise. The best way to stretch is to simulate the movement you are about to perform. E.g. Squat, do 10 bodyweight squats (i.e. without the bar).
  • For each exercise, start light (bare bar is best) and allow yourself to become familiar (or familiarised) with the moves before adding weight.
  • Rest for 45-60 seconds between each set.

So good luck, enjoy and happy training!

black and white image of boy having fallen off his horse

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Post-Lockdown gym plan: get fit, burn fat

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Date: Routine : Whole Body
Exercise Equipment Body Part Weight Sets Reps/Time
Warm-up Treadmill/bike Cardio / 1 10 mins @ moderate pace
Squat Barbell Quadriceps Start low (e.g. 40kg) 3 12-15
Leg Curl Machine (if there is one) Hamstrings Enough to make 15 reps difficult 3 12-15
Bench Press Bench and barbell Chest + triceps Enough to make 15 reps difficult 3 12-15
Barbell Row Barbell Back + biceps Enough to make 15 reps difficult 3 12-15
Military Press Barbell Shoulder Enough to make 15 reps difficult 3 12-15
Crunches Mat Abs None 3 Failure
Plank Mat Abs None 1 Failure

 

  • Stretch before each exercise. The best way to stretch is to simulate the movement you are about to perform. E.g. Squat, do 10 bodyweight squats (i.e. without the bar).
  • For each exercise, start light (bare bar is best) and allow yourself to become familiar (or familiarised) with the moves before adding weight.
  • Rest for 45-60 seconds between each set.

So good luck, enjoy and happy training!

black and white image of boy having fallen off his horse