Happy fri-YAY! I’m totally sitting here right now thinking about the million and one things I need to get done this weekend. Whilst I love what I do, having a full time career, running a blog and working for two other companies can somewhat be overwhelming at times. BUT, I’m not one to complain. This is exactly what I want and you don’t get things in life by giving up the minute it get’s a little tough. Progress takes time.
Anyhow, this week was the start of my new training schedule. I’ve switched it up a little since my bulk and i’m no longer doing the Lauren Gleisberg challenge. Whilst I love Lauren’s challenge’s I’m actually really enjoying experimenting and picking my own workouts to do. I’ve been changing up my workouts each week with tri-sets, dropsets, higher volume, isolated exercises, GVT and anything else you can think of that will shock your body from it’s usual routine. I’ve also been using GHOGY‘s fitness plan too and the results from all of this? Fricking amazing! I. Am. So. Sore. In fact, I don’t think i’ve ever experienced DOM’s like this before and for me, i’ve never really had DOM’s to that level so from that, I know it’s working.
Monday – Hamstrings/glutes & 10 min HIIT
Tuesday – Shoulders & 10 min abs
Wednesday – Back & biceps
Thursday – Legs, chest & triceps – 15/20 min HIIT in evening
Friday – Shoulders & biceps & 10 min abs
Saturday – Compound leg exercises
Sunday – and REST!
How long are my workouts?
My sessions normally last around 35-45 minutes. However, I do like to extend my Saturday leg days to an hour. Purely because I have more time on my hands and I like to really hit it hard.
Legs & Shoulders
Yes, I am training legs and shoulders more frequently than other muscle groups. Oh the DOM’s. This is because during the last month or so of my bulk I’m really keen to grow these muscles. I love the definition shoulder muscles provide and well, I’ve always loved working legs and working those muscles – always have, always will. Although, i’ll point out that my leg session on Thursday is purely me adding on a superset or two and that’s it!
HIIT has also been included back into my schedule and boy, have I missed it! I gave up cardio during my bulk at the beginning of September/October and it was one of the hardest things to let go off. I admit, I may have sneaked in a cardio session once a week/every other week but it wasn’t enough to fuel my need to sweat. I don’t know about you, but I love working up a sweat during a tough and intense HIIT session. So, i’m pretty ecstatic that it’s back in my routine. You can find one of my favourite HIIT workouts here. Also, it may be important to note that Monday’s HIIT sessions are always leg based (to really fatigue the muscle) and Thursday’s HIIT sessions are upper body focused (boxing is a great option).
On Saturday’s leg day I like to focus more on compound movements. The reason being that during the week my leg exercises are quite isolated. Compound movements are exercises that utilise multiple joints. Which is turn means maximal muscle is being used, your nervous system is activated and the potential of muscle growth is increased. Some of my favourite compound movements for the lower body are: Barbell/dumbbell squats, deadlifts, barbell step ups and dumbbell lunges. Deadlifts are probably my most favourite though. You can use so many variations to make it work for you.
Mixing it up
Like i said earlier, I’m making sure that each week i’m doing something different than I did the week before. So say this week I done some classic supersets for upperbody, i’ll make sure that next week consists of drop sets and some tri-sets. This keeps your body guessing and get’s it out of it’s usual routine and boy, is it K I L L E R. Plus, it keeps me motivated and i’m less likely to become bored.
GVT – German Volume Training
If you’re not sure what GVT is then you can read about that here. But for those who do, i’m still using the GVT style sessions – just not as much. Again, GVT is a great option when I’m needing something different.
As you may already know this month I became an ambassador to the amazing fitness online fitness company, GHOGY. They basically provide an online training and meal plan to help you become the best and healthiest version of yourself in the most balanced way possible. Their workouts are completely tailored to you and your lifestyle. So, if you workout from home then you’ve got a home workout plan. If you workout from the gym then you’ve got a gym workout plan. Either way, they’ve got you covered! Their workouts are pretty intense and i’m loving the different workouts each day. I like to use GHOGY’s workouts quite frequently so i’ve chosen a plan where I can use their workouts but also my own too. See, I told you that they tailor to your needs!
Since last week i’ve been posting my workouts regularly, if not everyday. So, if you’re interested to see what my workouts are looking like or you want to try them out for yourself (I dare you) then head over to my Instagram @hannahandfitness . I love seeing you guys try my workouts so tag me if you do! That way, we can suffer together… don’t say I didn’t warn you!
That’s pretty much it. Like I said, this is my first week into my new schedule but a few weeks into switching it up with dropsets, tai-sets, etc and I am loving the challenge and intensity it gives. You know the saying… No pain, no gain!