A killer workout after a long break from the gym.

March 2, 12:56 PMLA Fitness ExaminerShazia Rana

Previous Next

Comment Print Email RSS Subscribe

Subscribe

Get alerts when there is a new article from the LA Fitness Examiner. Read Examiner.com's terms of use.

Email Address   Include other special offers from Examiner.com Terms of Use

Pumped!

We often tend to linger off here and there from going to the gym. This may be in part due to vacations, long days at work or sheer laziness. One month, three weeks, six months, however long it has been since you've been to the gym its never to late to kick start your exercise machine back into high gear!

As a personal trainer myself, I have discovered the best workout to do after a lengthy break. The sad truth about putting endless hours of sweat and tears at the gym is, it may take you 2-3 weeks to actually start seeing results from your workout whereas it can take you 2-3 days to start loosing the results you gained from exercising. How awful is that news!

Solution:

Start with 20 minutes of a cardio interval on a treadmill. Five 4 minute drills is best.  2 minute light run no incline, 1 minute medium run on incline, 1 minute heavy run no incline

Next the weight aspect of the workout.

Dumbbell Chest Press with feet on the bench.

Reverse Crunches

Single Arm Dumbbell Bent Row

Side Bends on Roman Chair

Dumbbell Shoulder Press

Bicycle Crunches

Step-ups on a bench or box

Dumbbell Flyes

Bulgarian Split Squat

Hamstring Curl

Tricep Rope Pushdown

Dumbbell Bicep curls

This seems tedious, try 3 sets of 12 or 4 sets of 10. This will hit every area of your body and help you to move forward in your workouts!