On Saturday I was lucky enough to train with both Jess, and my dad. Lucky? well I thought it would be great, and I worked out our routine of exercises to ensure that having three of us didn’t slow us down and that we would still work to our maximum potential. There is nothing worse than having to many people, or even sometimes two people that don’t work well together and losing your focus, your pump and cooling off in between sets. Now I didn’t actually break out into a full sweat, but at the time I could certainly feel my legs, and the next day, that’s been the real agony.
So the workout that is a great one for three people is:
Squats – 10 close, 10 standard. with barbell reverse lunges- 20 reps. with laying leg curls – 15 reps. REPEAT three times
Leg Press feet wide – 15, 12, 10, 8, 8. with dumbbell deads – 5 stretch and hold, 10 faster. with Butt squeezes – 30, 45, 60, 75, 90seconds. REPEAT this through 5 times (naturally the 15 is the first time, 12 the second, 10 the third etc)
Lunges (about twenty) the length of an aerobics room with sumo squats – hold the first 5 at the bottom then 20 fast. REPEAT three times.
Doing triple sets ensured that no one was resting to long for the other person and the final lot of lunges as they are unweighted can be done all together!
Want to know what weight I do?
squats – 10kg each side to start – up by 2.5kgs each time
lunges – 10kgs each side – keep at this.
leg press – start with two plates each side (20kg plates) add another each time
dumbbell deadlifts – 8-9kgs
lunges/sumo – for these they are unweighted