Capturing my daily adventures

My Week in Workouts: Week Three

Well last Sunday came around and I had been so busy during the week that I only had 2 workouts to share with you all- not exactly a useful week of workouts. Sometimes life takes over and you’re busy, or you are simply not feeling energised for a gym workout and that is OK. This week I was back to my normal routine and managed to get to the gym for five sessions. Looking back, the week was very leg focused, which wasn’t planned, but it is my favourite body area to focus on (who doesn’t want a good booty and strong legs?) so tends to be what I lean towards when I’m stuck for ideas.

Half and half picture of Arnold Press - workouts by Essentially Em

Workout One: Upper Body (heavy weights)

  • Chest Flies
    10 reps w. Dumbbells and complete 3 sets
    This week I upped my weight for the second and third set. Consequently I only managed 6 reps in set 3.
  • Upright Rows w. Barbell
    12 reps and complete 3 sets
  • Arnold Press
    10 reps w. Dumbbells and complete 3 sets

    Again, I upped my weight for the second and third set which meant I only managed 6 reps in set 3.
  • Single Arm DB Row
    10 reps and complete 3 sets
  • T Bar Row (Cable Machine)
    12 reps and complete 3 sets
  • Lateral and Side Raises w. Dumbbell (alternate)
    12 reps (6 each way) and complete 3 sets

    I was a bit too ambitious and after set 1 I have to drop the weight down a kg.
  • Standing Flies
    12 reps and complete 3 sets
  • Shrugs
    10 reps and complete 3 sets

Standing chest flies with dumbbells - workout by Essentially Em

Workout Two: Legs (heavy weights)

  • Stairs – 5 minute warm up
  • Deadlifts w. Barbell
    12 reps and complete 5 sets
  • Squats w. Dumbells
    12 reps and complete 5 sets
  • Good Mornings
    8 reps and complete 3 sets
  • Bulgarian Split Squat w. Dumbbell
    8 reps (EL) and complete 5 sets
  • Donkey Kick Backs (machine)
    8 reps (EL) and complete 4 sets

    I upped the weight 5kg each time.

Workout Three: Full Body HIIT Pyramid Circuit

This workout is just insane. I say it every week, but it is such hard work. You get little rest time so you’re constantly working, with sweat dripping from everywhere. So you choose 10 exercises. Do exercise one for 30 seconds and then rest for 30 seconds. Then, do exercise one for 30 seconds, exercise two for 30 seconds and rest for 30 seconds. Then, do exercise one for 30 seconds, exercise two for 30 seconds, exercise three for 30 seconds and rest for 30 seconds. Keep adding an exercise on until you get to the end. Here were this week’s chosen exercises:

Burpees
Tricep Dips
Ab Bikes
Bench Hop-Overs
X Jumps
KB Swing
Box Toe Taps
Russian Twists w. Plate
Press Ups
Lunge Jumps

I always do burpees first as I love them. Strange, I know. They work the entire body so they are a great one to do lots of.  Also, I have a confession… I had tricep dips in after burpees as you can see, but my arms got tired really quickly. A few rounds in, I swapped tricep dips and ab bikes around to give my arms a rest after burpees.

Tricep dip workout by Essentially Em

Workout Four: Legs & Shoulders

I couldn’t decide what to do today so I chose 3 weighted shoulder exercises and superset them with 3 weighted leg exercises.

  • Stairs – 5 minute warm up
  • Bulgarian Split Squats superset with Front and Lateral Raises
    8 Bulgarian Split Squats (EL) w. Dumbbells

    12 Raises (6 each way) w. Dumbbells
    and complete this 3 times.
  • Step Ups superset with Arnold Press
    14 Step Ups w. Dumbbells
    8 Arnold Press w. Dumbbells
    and complete this 5 times.
  • Deadlift superset with Shoulder Press
    12 Deadlifts w. Barbell
    10 Shoulder Press w. Barbell
    and complete this 5 times.
  • 50 alternating DB Clean & Press (25 each arm)

In between each of these supersets, I walked around the track holding two 10kg plates in each hand. I’ve never done this before and it was SO MUCH HARDER than I thought it would be. I did 3 laps of the track in total.

Bulgarian Split squats on a bench - Essentially Em

Workout Five: Body Weight Legs

  • Stairs – 5 minute warmup
  • Bulgarian Split Squats (bench)
    10 reps (EL) and complete 5 sets
  • Squats w. Half Pulse
    12 reps (+ 12 half pulse) and complete 5 sets
  • Knee Ups into Lunge
    10 reps (EL) and complete 5 sets
  • Elevated Single Leg Squat
    8 reps (EL) and complete 5 sets
  • Single Leg Deadlift
    10 reps (EL) and complete 5 sets
  • Lunges 
    1 rep = front, side and back lunge
    8 reps (EL) and complete 5 sets

And that is week three of my weekly workouts completed. Hopefully this gives you some ideas of things you can add to your workout this week! Let me know if you try any of the routines and check out my Instagram page if you want any further inspiration…



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