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Since I have talked about Gotham Gym so much, I partnered up with my trainer Mike and asked him to help me out with a few posts! One is an interview with him about some of his best workout tips and the other (this one!) is a look into one of our workouts! So here we go:
As a warm-up, I will just for three minutes on the treadmill at a 6.0 mph speed. Next, I will do three minutes on a machine called the Versa Climber. If you, or your gym does not have one a good equivalent could be doing mountain climbers for three minutes. Up next, is a round of boxing!
This is my favorite part of the workout. Not only do I feel like I'm kicking butt, I also am working up a sweat. A round of boxing is about three minutes (I'm sure you're sensing a theme by now) and we do a round intermittently throughout the hour. Next we move on to abs:
If you are thinking, "I don't have a wheel or a bungie cord at my house! How am I supposed to so this?" Have no fear! There are many different ways you can work your abs with this movement, without these tools. If your have a wheel but no bungie, you can use a resistance band. If you don't have a resistance band you can do it without one, however this makes the exercise much more difficult. If you have something called an Ab Coaster you can use that. If all you have is a wood floor and a dish towel that's perfectly fine! Get down on your knees like you are going to do a modified pushup. Then, push yourself forward while keeping your body in a plank position. Try your best to be slow and controlled on the way out and back in. If you are doing this on a dish towel while on a wooden surface I suggest you do this on your elbows so you don't over stress your shoulders.
Many gyms have a machine that is for this exercise. They usually look like a very high arm chair that the seat fell out of. However, if you find a safe place to do this that does not have a back to it, you will get more of an ab workout. I do 12 reps straight leg, 10 reps bent knee. You can also do this like a Russian Twist, meaning crunch your legs from side to side. At one point in the video, I stop myself from swinging. You want to do your best not to swing. If you are swinging the movement will be coming from momentum rather than your ab muscles.
Almost everybody knows the classic plank and side plank, but to take it to the next level Mike puts a weighted sandbag on my back and sides. I do each position for 30 seconds, and make sure you remember do both the right and left side plank. Keep your butt and abs tight!
This exercise is called a bridge. You can do this many different ways. You can keep only one foot on the ground as I am doing here. Push your hips up for three seconds and then slowly let yourself down. You can do this with or without ankle weights. You can also keep both feet on the ground and just push your hips up and squeeze your glutes. I do 10-12 reps on each leg as you see in the video above.
If you are planning to follow this post for a workout routine, I would suggest doing it in sets. This means start out with the warm-up I described, then follow it with the individual exercises. After you finish one round of exercises, do another round of boxing followed by a second round of individual exercises. I would do this about three times through and it should be a good hour-long workout!
As a warm-up, I will just for three minutes on the treadmill at a 6.0 mph speed. Next, I will do three minutes on a machine called the Versa Climber. If you, or your gym does not have one a good equivalent could be doing mountain climbers for three minutes. Up next, is a round of boxing!
This is my favorite part of the workout. Not only do I feel like I'm kicking butt, I also am working up a sweat. A round of boxing is about three minutes (I'm sure you're sensing a theme by now) and we do a round intermittently throughout the hour. Next we move on to abs:
If you are thinking, "I don't have a wheel or a bungie cord at my house! How am I supposed to so this?" Have no fear! There are many different ways you can work your abs with this movement, without these tools. If your have a wheel but no bungie, you can use a resistance band. If you don't have a resistance band you can do it without one, however this makes the exercise much more difficult. If you have something called an Ab Coaster you can use that. If all you have is a wood floor and a dish towel that's perfectly fine! Get down on your knees like you are going to do a modified pushup. Then, push yourself forward while keeping your body in a plank position. Try your best to be slow and controlled on the way out and back in. If you are doing this on a dish towel while on a wooden surface I suggest you do this on your elbows so you don't over stress your shoulders.
Many gyms have a machine that is for this exercise. They usually look like a very high arm chair that the seat fell out of. However, if you find a safe place to do this that does not have a back to it, you will get more of an ab workout. I do 12 reps straight leg, 10 reps bent knee. You can also do this like a Russian Twist, meaning crunch your legs from side to side. At one point in the video, I stop myself from swinging. You want to do your best not to swing. If you are swinging the movement will be coming from momentum rather than your ab muscles.
Almost everybody knows the classic plank and side plank, but to take it to the next level Mike puts a weighted sandbag on my back and sides. I do each position for 30 seconds, and make sure you remember do both the right and left side plank. Keep your butt and abs tight!
This exercise is called a bridge. You can do this many different ways. You can keep only one foot on the ground as I am doing here. Push your hips up for three seconds and then slowly let yourself down. You can do this with or without ankle weights. You can also keep both feet on the ground and just push your hips up and squeeze your glutes. I do 10-12 reps on each leg as you see in the video above.
If you are planning to follow this post for a workout routine, I would suggest doing it in sets. This means start out with the warm-up I described, then follow it with the individual exercises. After you finish one round of exercises, do another round of boxing followed by a second round of individual exercises. I would do this about three times through and it should be a good hour-long workout!
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