If you don’t know @racheljohn get ready. Rachel does it all. Weight training, cardio, surfing, kickboxing. She's a prime example of moving your body in the way that you want to because it feels good.
And some days there’s nothing like burning some energy off on the treadmill. And Rachel likes to do this before her workout. Why? Because she likes to. Simple as that.
Cardio is often the most neglected aspect of a gym-goers' routine. ‘Cardio is hardio’, or so I hear in the changing rooms. But sometimes it’s just a case of not being sure what cardio to incorporate. If that’s the case, give this routine a whirl.
Treadmill workout
2min 5km/h
2min 12km/h
1min 19km/h
Repeat this routine 4 times.
Strength training
Seated cable rows
Get comfortable on the seated row machine with your legs on the platform in front of you
Sit back on the seat with your back straight
Grab the handles with both hands
Pull the handles towards you, keeping your elbows tucked into your waist
Slowly release the movement so your arms are straight in front of you
Perform this exercise as a dropset. In other words, complete 16 reps of a relatively low weight. Then 12 reps of a higher weight, then 8, and 4.
Lat pulldown
Sit down at the lat pulldown machine
Reach up to grab the bar ensuring your hands are slightly wider than shoulder width apart
As you sit back down on the seat ensure your knees are locked in place under the holders
Bring the bar down towards your chest while keeping your back straight and your chest up
Perform as a dropset. 16 reps, 12 reps, 8 reps, 4 reps.
Barbell bench press
Lie down on a flat bench with a bar resting above your eye line
Grab the bar with both hands, wider than shoulder width apart
Keep your elbows wide as you bring the bar down towards your chest
Then drive the bar back up until your arms are straight
Perform as a dropset. 16 reps, 12 reps, 8 reps, 5 reps, 1 rep.
Lateral raises
Grab a dumbbell in each hand and begin with them resting by your sides
Drive your arms out horizontally to either side of you until your arms are in a straight line
Bend your knees as you bring your arms out to your side
Slowly return your arms to the starting position
12 reps for 4 sets
Dumbbell shoulder press
Take a seat on a bench with the back of the bench at 90 degrees to the seat
Grab a dumbbell in each hand, resting them on your knees
Use your knees to push the dumbbells up initially, then raise until they’re resting above your shoulders, elbows pointing out
Push the dumbbells up until your arms are straight, but don’t lock them
Return the dumbbells to the starting position with your arms at 90 degrees
Repeat to finish the set
Perform as a dropset. 12 reps, 8 reps and 4 reps to failure.
Take home message
Whether you skip the cardio altogether and focus on your weights session, delay your cardio to the end of your session, get it out of the way at the start, or focus entirely on cardio – hitting the gym is hitting the gym. Do what works for you, your goal, and keep this workout in the bank for when you’re looking to mix it up.
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