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Courtney Black cemented herself a cult-like following during lockdown when tens of thousands of people tuned in to her daily home workouts, but the PT also knows her stuff when it comes to gym workouts. Combined, you’ll find an impressive 2000+ (all filmed in real-time) on the Courtney Black Fitness App, and for the four out of five of you who said (in a Fitness First study) you’d missed the gym during lockdown but were struggling to find your feet with the endless equipment after using nothing more than a yoga mat and pair of dumbbells, we’ve recruited her to put together a full 7-day gym workout plan.
Because we know how overwhelming all those gym machines can be, Courtney’s plan uses just a barbell, weight plates, dumbbells, a kettlebell and a bench.
‘Free weights like these activate more muscle mass than most machines and work your muscles harder, as they encourage you to think about the positioning and movement of your entire body, rather than just one area. They also allow you to incorporate more than one movement in each exercise, therefore activating more than one muscle, like doing a bicep curl with dumbbells while lunging,’ Courtney says.
‘Gym workouts are also ideal for improving your technique, since most have big mirrors on the walls, and you can always ask the staff for help.’
The convenience of using free weights at the gym is also a big plus. According to reports, people are hitting the gym more frequently now than they were pre-pandemic, meaning you’re more likely to have to endure the dreaded machine queues. Set up your own station with Courtney’s prescribed kit and you’re good to go.
Courtney has created three exclusive workouts for you and advises on LISS/active recovery/rest on non-workout days. The workouts are for all levels, with plenty of progression and regression options available.
So, without further ado, let Courtney coach you through the next week and help you get the most out of your gym workouts.
Your workout week is comprised of three workouts:
Each workout includes a warm-up and cool-down, and lasts just 15-20 mins each.
On non-workout days, you’ll be doing either LISS (low-intensity steady-state cardio) on a treadmill – a 30-45 minute incline walk, an active rest day – a 30-60 min outdoor walk, a treadmill sprint session (more details below) or a complete rest day.
‘I’ve structured my plan like this to ensure specific body parts are targeted within each of my workouts, then bolstering the results with treadmill walks, outdoor walks and sprints, all of which boost metabolism and fat burn,’ Courtney says.
How to do treadmill sprints:
As mentioned, Courtney’s plan can be scaled to suit every level. Here’s how.
For all free weights, choose a weight that’s challenging, but that you’ll be able to complete the whole workout with. Weight plate recommendation: 5-10kg. Dumbbell recommendation: 4-8kg. Kettlebell recommendation: 6-12kg.
For workout 1:
For workout 2:
For workout 3:
Optional to increase intensity: resistance band
The formula: 2-min warm-up + 1 round of the workout (45 secs on, 15 secs rest per exercise) + 2 min 30 sec cool-down.
Warm-up:
Workout:
Perform the following exercises once through, for 45 secs, with 15 secs rest between each exercise
Cool-down:
The formula: 2-min warm-up + 1 round of circuit 1 (1 min on, 30 secs rest per exercise) + 1 round of circuit 2 (20 secs on, 5 secs rest per exercise) + 3 min cool-down.
Warm-up:
Workout:
Circuit 1:
Perform each of the following exercises once through for 1 min each, with 30 secs rest between each exercise.
Circuit 2:
Perform each of the following exercises once through for 20 secs each, with 5 secs rest between each exercise.
Cool-down:
The formula: 2-min warm-up + 1 round of circuit 1 (1 min on, 30 secs rest per exercise) + 1 round of circuit 2 (20 secs on, 5 secs rest per exercise) + 2 min cool-down.
Warm-up:
Workout:
Circuit 1:
Perform each of the following exercises once through for 1 min each, with 30 secs rest between each exercise.
Circuit 2:
Perform each of the following exercises once through for 20 secs each, with 5 secs rest between each exercise.
Cool-down:
On day two, Courtney recommends LISS. This stands for low-intensity steady-state exercise, and Courtney advises a 30-45 minute incline walk on a treadmill. Choose an incline that works for you – something that will get your heart rate up, but won’t be so challenging that you won’t be able to last the full duration.
Walking not for you? Check out our full LISS guide for other options.
Courtney has also prescribed an ‘active rest’ day on day four. She recommends a 30-60 minute outdoor walk at a ‘light intensity’. The idea with active rest is that, rather than taking total rest, you’re still encouraging blood flow to your muscles, which provides them with oxygen and other nutrients to assist in muscle repair and preventing fatigue.
Bookmark our guide on active recovery for more ideas on how to spend your active rest days.
As you probably all know, HIIT stands for High Intensity Interval Training. HIIT workouts are a proven way to burn fat and boost metabolism, and it’s for this reason that Courtney incorporates one within day six of her plan. Here, she recommends a HIIT sprint session on a treadmill. The formula: 10 minutes of a low-intensity incline walk + 30 secs full-intensity sprint, 45 secs light jog x 10.
‘Continue with the same structure,’ Courtney says. ‘But try doing the workouts twice through as a form of progressive overload – the only way you’ll get fitter and stronger over time. Once you’re confident with gym workouts, you could try adding or swapping out some exercises for your own, to make sure they stay interesting, but make sure that you replace any of my exercises with ones that target the same muscle groups.’
Read our guide on workout splits to discover why dedicating workouts to specific muscle groups could help you.
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Sit down to eat breakfast. Sit on the bus to college for 30 minutes. Sit as a result of 6 50 moment lessons. Sit on the bus home for a different 30 minutes. Sit on your sofa and binge observe your favorite demonstrates until eventually your mothers and fathers set it to a prevent.
What I have described is a single of the a lot of types of sedimentary way of life routines that have trapped a significant group of men and women in this century. Although this case in point helps make it feel like a sedimentary way of life only applies to a youthful human being, someone in college, it undoubtedly doesn’t. With just a simple adjustment concerning the routines described, you are very likely to be a excellent participant of this toxic life-style with out even knowing it.
For example, change college with a 9 to 5 office environment job and that description has politely summed up a significant share of the operating class. Substitute classes with university lectures and most youthful grown ups will shortly get started to see themselves in this existence reflection. Switch binging your favorite clearly show with looking at the Leading League and lots of sport fanatic dads will be equipped to relate all also effectively.
So what is a sedimentary life-style? The definition of a sedimentary way of life is a life with no physical action or irregular physical exercise. This can consider unique varieties such as: examining, performing, seeing television, participating in video clip game titles, scrolling by social media, consuming and laptop use as very long as the unique is simultaneously sitting down and not partaking in any type of actual physical movement.
A prevalent misunderstanding about sedimentary lifestyles is that they are only carried out by the lazy, lethargic folks of culture who have lost all their existent drive and enthusiasm and feed this mentality with countless and limitless hrs in front of the tv. This sort of particular person is casually referred to as a coach potato by quite a few men and women. Whilst this is absolutely a group of a sedimentary life style, and a stereotypical a single, this lifestyle can enjoy out in a vast vary of other forms on unique ends of a vast spectrum. The frequent denominator of each individual sedimentary life style is sitting. One more important widespread trait of this way of living is lack of bodily action. The more time you sit down, the much more you are indulging in the unhealthy life you in no way even realized you had been engulfed in. And sitting down and a absence of bodily activity arrive hand in hand.
This is the lie about your life-style that you have constantly considered.
So whether or not you commit all day feeding your thirst for achievement at your desk like just about every other workaholic, or you get choose away as a day-to-day routine whilst watching television or you only existence dwell keeping away from sporting activities and bodily activity at all costs. You have fallen sufferer to a sedimentary way of living.
There are a lot of damaging consequences of this way of everyday living. These consist of weight problems, coronary heart disorder, osteoporosis and death at an serious. These a few implications all have harming effects to cardiovascular health and in the long time period can problems the physical look of your physique and its physical abilities. Osteoporosis is when bones in the system- largely in the backbone, wrist and hips- grow to be frail and slim, meaning they break simply. Osteoporosis can develop around time and a sedimentary way of living acts as its catalyst. This boosts the possibility of harm in day-to-day lifetime and can lead to an men and women bones to break more conveniently than the common man or woman. Sitting down compresses bones in the entire body and weakens them earning a sedimentary specific really feel lethargy on an exaggerated scale as opposed to anyone who is energetic. A excellent way to counter osteoporosis is to participate in excess weight bearing routines like running or swimming. This is simply because they raise bone power and enable to raise the stamina that a sedimentary life-style robs you of.
An additional consequence is obesity. This is a more evident and obtained consequence that is not a immediate occursnce just due to a sedimentary lifestyle. However, a sedimentary life style accompanied with very poor consuming patterns makes it extremely simple to slide down the street of starting to be overweight, more than excess fat or chubby. Getting chubby has many by product difficulties like coronary coronary heart condition, most cancers and other sicknesses. By sitting down down and limiting bodily activity for a long period of time, excess fat is far more likely to retailer on an folks system which in thanks time can guide to being overweight and its other unavoidable complications.
The last consequence of this way of living is coronary heart condition. This is prompted by a develop up of fatty deposits in the partitions of the arteries. This effects in the disability of the arteries to transfer oxygen proficiently due to the narrowing of the arteries. Because of to a diminished pathway measurement, oxygen is blocked from achieving the lungs which can induce a heart assault. A sedimentary way of living raises the possibility of coronary coronary heart ailment due to the fact it signifies that fatty acids can kind promptly in your arteries. As a result of this, coronary coronary heart disorder is a single of the principal identified consequence of deficiency of training.
‘Exercise must be regarded as a tribute to the heart’- Gene Tunney. Excercise should not be a lifestyle marketed for only sports men and women of all ages. As Gene has said, it must be regarded as a tribute to the heart and it operates to sustain your body and its many capabilities.
This is why you need to never undervalue the unfavorable influence that sitting down has on you. The coach potatoes myth is certainly existent but this doesn’t mean you ought to exclude yourself from realising your residing a sedimentary way of life.
