March has come and has just about gone. If you followed March’s workout calendar, you are probably ready to mix things up! April’s workout calendar will be a gym workout plan. I personally love going to the gym because it forced me to up my intensity. Depending on the gym you go to, just the energy there can give you a lift. Despite some bad experiences, most people are very willing to help and are friendly at the gym. So pull up your big girl panties and get ready to see some seriously awesome results with this gym workout plan!
The Breakdown
This gym workout plan will give you everything you need to get serious results. A mix of cardio, lifting, and high intensity circuits will get your blood moving and those muscles popping. None of these workouts should take you more than an hour. Many can be done in less than that if you push yourself. Just remember, form is king. Don’t sacrifice your form just to get your workout done faster 😉
The Workouts
Baby Got Back
This workout is all about those pull muscles. Biceps, back, and hamstrings are the order of the day today. You are going to burn mega calories during this workout because you are working such large muscles groups. Time to get fired up!
- Each exercise is 3 sets of 10-12 reps. Rest 45-60 seconds between sets. This workout is all about building that lean, shapely muscle. Don’t worry, you won’t hulk out.
- Barbell Bent Over Row
- Wide Grip Lat Pulldown
- Back Extension
- Lying (or seated) Leg Curl
- Dumbbell Stiff Leg Deadlift
- Swiss Ball Leg Curl
- Barbell Bicep Curl
- Dumbbell Hammer Curl
*Warm up for 5-10 minutes first and cool down for 5-10 minutes after.
#Dripping
This is where your cardio will kick in. No treadmill for this one though. All you need is a set of kettlebells (or dumbbells) the same weight and a timer. Don’t slack through this workout. Your legs should feel like rubber when you walk out!
- Perform each exercise for 45 seconds and rest for 15 seconds before moving onto the next exercise. Perform in a circuit. Repeat the circuit 3-5x depending on fitness level.
- Jump squats
- Renegade Rows (can be performed on knees if need be)
- Jump Lunges
- Thrusters
- Mountain Climbers
- Kettlebell Swings
- Jump Rope
- Goblet Squat
- Jumping Jacks
- Man Makers
*Warm up for 5-10 minutes first and cool down for 5-10 minutes after.
Push It Real Good
This is a push workout, which means you will be hitting shoulders, chest, triceps, quads, and calves. Your booty gets a separate workout later 😜
- Each exercise is 3 sets of 10-12 reps. Rest 45-60 seconds between sets. Don’t worry, you won’t get muscle striations just from doing this workout. Hitting chest once and a while is great for building shapely shoulders!
- Barbell Bench Press
- Incline Chest Flys
- Leg Press
- Calf Raises
- Tricep Rope Pushdown
- Skullcrushers
- Dumbbell Military Press
- Dumbbell T Raise
*Warm up for 5-10 minutes first and cool down for 5-10 minutes after.
Stargazing
Another cardio focused workout coming at ya! This one will be machined focused, but trust me you won’t have time to be bored. I called this one stargazing because once you finish, you will be laying on your back looking at the sky.
- Perform as listed below.
- Rower: 14 minutes alternating 1 minute hard, 1 minute recovery
- Stairclimber: 12 minutes alternating 20 seconds hard, 40 seconds recovery
- Bike: 10 minutes alternating 30 seconds hard, 30 seconds recovery
- Treadmill: 9 minute alternating 45 seconds run, 45 seconds walk.
*Warm up for 5-10 minutes first and cool down for 5-10 minutes after.
Bootylicious
This one is all for the glutes. Rock those bikini bottoms this summer girl!
- Each exercise is 3 sets of 10-12 reps. Rest 45-60 seconds between sets.
- Barbell Hip Thrusts
- Lying Leg Curl
- Bulgarian Split Squat
- Dumbbell Glute Bridge
- Adductor Machine
- Abductor Machine
The Gym Workout Plan
Click here to get the 2018 30 day challenge calendar!
Day 1-Baby Got Back
Day 2- #Dripping
Day 3- Push It Real Good
Day 4- Rest
Day 5- Bootylicious
Day 6- Stargazing
Day 7- Rest
Day 8- Baby Got Back
Day 9- Stargazing
Day 10- Bootylicious
Day 11- Rest
Day 12- Push It Real Good
Day 13- #Dripping
Day 14-Rest
Day 15- Back Got Back
Day 16- #Dripping
Day 17- Bootylicious
Day 18-Rest
Day 19- Push It Real Good
Day 20- Stargazing
Day 21- Rest
Day 22- Baby Got Back
Day 23- Stargazing
Day 24- Push It Real Good
Day 25- Rest
Day 26- Bootylicious
Day 27- #Dripping
Day 28- Rest
Day 29- Baby Got Back
Day 30- Bootylicious
Wrapping It Up
There you have it! A kick butt 30 day challenge that I guarantee will give you results. Just stick to it and you will feel like a million bucks! Let me know what your favorite workout is in the comments!
