A few things to bear in mind with regards to my sessions - I put them together to accommodate my age, body-type, training ability and pre-existing injuries and limitations (as in an abundance of procrastination - amazing how much house work you can suddenly become enthusiastic when it's training day).
The following session, as with all past training sessions I've posted, are by no means written in stone - I'm not that bloody old - but seriously, if you fancy having a go, feel free to tweak, change and/or rearrange to suit. The insanely fit among you might even scoff at my session and blow it away as a 'warm up' routine. Should that be the case, good on you.
It goes without saying, a form of warm-up has taken place prior to the session below. But we all have our own ways of warming up, hence my omitting mine.
1. 10 Push ups - 10 mountain climbers - 10 body squats = one set. x 3 sets.
2. 10 Gladiator Deadlifts with 14kg dumbbells.
3. 30 Body weight squats.
4. 2 x 20 Alternating dumbbell 'pick-up, touch-down'.
(Rt dumbbell to Lt foot, Lt dumbbell to Rt foot.)
5. 4 x 20 Single arm bent over dumbbell rows, 14kg db.
6. 3 x 10 Cross body curls, 14kg - 3 x 10 Db Shoulder press, 14kg: super set x 3.
7. 2 x 10 Hanging alternating crunches.
(alternating from knees to chest, knees to left shoulder, knees to right shoulder).
Session end.
This sort of session will take me from 25 - 35 minutes to complete. Short, simple and, for me, effective. Regarding rest periods between sets, that is left down to the individual. Don't forget your cool down phase, either.
As always, if you've not trained for a while, or never before, please get checked by a medical professional beforehand, otherwise you could be in for a nasty surprise - and I certainly won't be held responsible.
I now leave you with Radiohead and the fantastic "Creep".
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