12 Days of Fitness – Killer Gym Workout

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Congratulations everybody! We’re halfway there! Today I am bringing you day six in our “12 Days of Fitness” series. I’ve got a little bit different spin on today’s post – most of the workouts that I’ve posted so far on Tone and Tighten have been primarily “at-home” and “minimal equipment required” exercises. Well, not today! We’re going to spend some time in the gym! Of all the different workouts that I personally do, I would have to say throwing weight in a gym is absolutely my favorite. So much, in fact, I have plans to launch a new series of posts next year dedicated entirely to gym workouts. Let me guide you through the sea of weights and machines to come out looking and feeling like a pro! Can’t wait to launch some of them!

For now, though, try out this killer total body routine the next time you’re in your gym.

I almost always superset my exercises in the gym (lift two groups at once – exercise A, then B, then A, etc). Mostly because I’m always strapped for time, but it’s a great way to get in a lot of exercise quickly. While body part A is “resting” you’re working body part B.

That being said… here we go!

I kick things off with a warm-up; 1 mile as fast as I can on an elliptical

Circuit 1 – superset bench and rows

1. Bench Press

Most olympic bars found in the gym are 45 pounds. Guys: a good place to start would be about 95-100 pounds (the bar with 25 pound plates on either side). Girls: a good place to start is the bar (45 pounds).

Warm-up set of 12 followed by 3 sets of 10

2. Seated Rows

Most places have a machine – find one that you like!

Sorry – I can’t give you a resistance on this one. All machines are created differently! Find a comfortable weight.

Warm-up set of 12 followed by 3 sets of 10

Circuit 2 – superset squats and lat pull-downs

Squats

With weights!!! We do a lot of body-weight squats of 20+ reps, but try to put some weight on your shoulder and push sets of 10! Guys: good place to start would be ~95 pounds (bar and 25# plates). Girls: good place to start would be 65# (bar and 10# plate)

3 sets of 10

Lat Pull-Downs

Uses a machine like the one below.

3 sets of 10

Clean and Press

Pretty much a total-body workout by itself! I do like to superset these with some push-ups. Usually by this point I’m too tired to walk anywhere! (I think the push up is there to keep me from falling on my face!) Guys: good place to start would be a bar and some 10’s (65#); Girls: good starting point is the bar (45 pounds).

3 sets of 10