If you've already read our ‘Best Practice' article for returning to the gym, you'll be equipped with the knowledge you need when it comes to returning to strength training appropriately. What the article does is teach you how you should return. What it doesn't go into is what you should be doing in the gym.
For that, we've turned to KYMIRA endorsed personal trainer, Nathan Kennedy. He has put together two workouts for you to follow - the first workout is a leg-based workout, designed to rebuild your strength and stability and help you perform better in your chosen sport.
The second workout is a back-focussed workout, to help you strengthen the postural muscles that would have suffered and probably weakened through a lot less movement during lockdown.
We suggest you watch the videos, listen to Nathan's technique advice and follow the workouts. Make sure you warm up thoroughly and start with light weights – you can always increase the weight later, but you want to practice the techniques and movements with a very light weight in the beginning.
Kayleigh Kennedy - Gym Workout for Women
Introduction to Kayleigh Kennedy Gym Workout
Exercise Number 1 : Stiff Legged Deadlift
Exercise Number 2 : One Arm Row
Exercise Number 3 : Bent Over Sandbag
Exercise Number 4 : Chest Supported Reverse Fly
Exercise Number 5 : Straight Arm Pull Over
Remember when returning to the gym, train safe and follow the guidance given by KYMIRA personal trainer Nathan Kennedy.
Nathan Kennedy - Gym Workout for Men
Introduction to Nathan Kennedy Gym Workout
Exercise Number 1 : Goblet Squat
Exercise Number 2 : Split Squat
Exercise Number 3 : Sumo Squat with a Jump
Exercise Number 4 : Single Leg Glute Bridge
Exercise Number 5 : Bounce and Tuck
Exercise Number 6 : Jumping Lunge
Nathan Kennedy reminding us to be safe and start easy when returning back to the gym!
To celebrate a return to the gym, why not treat yourself to some new training clothes? Perfect for general exercise are the IR50 Leggings and IR50 Tops. Click here for more gym products on KYMIRA website
Gym Clothing from the KYMIRA Range