These days, the gym is packed with new faces -- which is a good thing! However, what do you do when space, time, and machines are limited? You grab two or three plates of various weights, a resistance band, and a small space to get started on a workout that will still challenge your muscles and leave you sweating!
Select a variety of weight plates that range from light to medium weight. You want to burn out the various muscle groups -- especially because the sets recommended for this workout assume you have selected a manageable yet challenging weight plate for the given exercise. However, if no medium weight plates are available, do more repetitions and sets to really feel the tension and fatigue the muscles.
Arms (weight plates needed)
1.) Bicep curls: perform three sets of 12 repetitions for each set.
2.) Tricep overhead extensions: perform three sets of 12 repetitions for each set (recommended: medium to heavy weight plate).
3.) Upright rows: perform three sets of 12 repetitions for each set (recommended: medium to heavy weight plate).
Legs (resistance band and weight plate needed)
1.) Kickbacks: start out by standing on the resistance band with your feet hip-width apart. Cross the resistance band in front of you for added resistance. Perform three sets of 12 repetitions (kickbacks) on each leg. When kicking back, squeeze the glutes and hamstrings.
2.) Squats: start out in the same position as above by standing on the resistance band with your feet hip-width apart. For more of a glute workout, widen your stance. Make sure the toes don't go past the knees while squatting! Perform three sets of 12 repetitions.
3.) Lunge with woodchop (advanced!): start out by stepping on the resistance band so that it is outside your right foot while stepping your left leg back into a lunge. Leave enough resistance to be able to raise the band above shoulder level to perform a wood-chopping motion that starts at shoulder level and ends near your waist. Perform three sets of 12 repetitions, and then switch legs. You should feel this exercise in your legs, shoulders, and obliques.
4.) Side kicks: start out in the same position as (1) and (2) above with your feet just outside of your hips. Bend the knees slightly, and kick your right leg out to the side 12 times. Perform three sets on the right leg, and then switch to the left. You should feel this movement most in the outer thigh.
5.) Narrow squat with weight plate: take a break from the resistance band. Take your feet just under hips this time so that your squat is narrower than the ones you performed above. Perform three sets of 12 repetitions of squats while holding a light to medium weight plate at your chest.
Abs (weight plate needed)
1.) Reverse crunch: perform three sets of 12 repetitions by squeezing the lower abdominal muscles every time you reverse crunch up.
2.) Toe touches: perform three sets of 12 repetitions by working the upper abdominal muscles through toe/shoelace touches. If you can't reach your toes or shoelaces, that's okay. Just aim as high as you can!
3.) Bicycle crunches: perform three sets of 12 repetitions on each side of the abdominal muscles. You should feel this exercise most in your obliques.
4.) Crunches with a weight plate: hold a light to medium weight plate to your chest, and perform normal crunches for three sets of 12 repetitions.
Just because the gym is extra busy this time of year does not mean your workouts should be any less effective or fun. Enjoy the workout!
© 2017 Melanie Glover. All rights reserved.
First image above: Shutterstock.
