Week two of my new training program
It is week two of my new training program to help me get out of a bit of a funk and regain some of the fitness and strength I’ve lost over the last few months.
The aim of my new training program is to enable me to:
- Exercise every single day.
- Rebuild my base fitness level.
- Rebuild strength and muscle mass.
- Set regular goals to show progress.
This has been my second week of training, and it’s been a mixed bag. The work front has been full-on, leaving me feeling very time-poor on the life front. I’m writing this post on a flight home from a day in Wellington for work. At least I’m doing something fun on the way home, right?
Despite work being crazy, I’ve been moving forward with my training, and I’m enjoying a program that’s easy to follow and doesn’t take up a huge chunk of my time. I know the next few days are likely to be challenging because of today’s lack of sleep. I will do what I can to stay on track and sneak in some naps to keep me going.
While my energy levels have been good over the last week, which has helped keep my inner bitch in check, I know fatigue will make her even more influential and harder to put in her box. Wish me luck with her. I will probably need it.
What have I been doing?
Each week, I will share one of the workouts I’ve done here so you can see the program and exercise details.
This week I’ll be sharing the glute and posterior-chain focused strength training session, along with my warm-up and cool-down.
Day 2 – Glutes and posterior chain focus strength training
Activations and warm-up
| Banded standing clams | 10 each side, foot forward and foot backward |
| Banded lateral walks | 10 each side |
| Banded monster walks | 10 each side forward and backward |
| Band pull-aparts | 10 |
2 rounds
- 10 push ups
- 10 mountain climbers
- 10 walking lunges
- 10 sit-ups
- 10 pull ups
Workout
| Barbell hip thrust | 3 sets 6 reps 50% |
| Romanian deadlift | 3 sets 8 reps 50% |
| Glute kickbacks | 3 sets 12 reps 60% |
| Kettlebell swings | 3 sets 15 reps 60% |
| Treadmill | 30 minutes 50 -70% of max heart rate |
Cool down
| Standing quad stretch | 2 sets, 30 seconds each leg |
| Straight leg calf stretch | 2 sets, 30 seconds each leg |
| Kneeling hip flexor stretch | 2 sets, 30 seconds each leg |
| Hamstring stretch | 2 sets, 30 seconds each leg |
| Figure 4 stretch | 2 sets, 30 seconds each leg |
| Pigeon pose | 2 sets, 30 seconds each side |
Workout disclaimer
I share my workouts to show what I do, not to tell you what to do.
I post my workouts using percentages of my max lifting capacity rather than stating the weights or speeds I use. Everyone is different and has different levels of fitness and capability. Your body is yours alone. If you want to start working out, I recommend spending some time with a personal trainer to get you on the right path.
When working out with weights, remember your one-rep max is yours alone; finding the weights that are right for you is important. If you decide to try a workout, find out which weights you should use first.
Easy Clean Eats 