A 7-day plan for all levels

Courtney Black forged a cult following during lockdown when tens of thousands tuned in to her daily home workouts, but the PT also knows its 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) that you missed the gym during lockdown but had trouble finding your feet with the endless equipment after using nothing more than a yoga mat and a pair of dumbbells, we recruited her to set up a fitness plan 7 day full gym workout.

Because we know how overwhelming all of those gym machines can be, Courtney’s plan just uses 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 because they encourage you to think about the positioning and movement of your whole body, rather than just one area. ” They also allow you to incorporate more than one movement into each exercise, thereby activating more than one muscle, such as doing a bicep curl with dumbbells while lunging,” says Courtney.

“Gym workouts are also great for improving your technique, as most have large 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 before the pandemic, which means you’re more likely to have to endure the dreaded lineups of the machines. Configure 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-training days. Workouts are for all levels, with many progression and regression options available.

So, without further ado, let Courtney guide you through the next week and help you get the most out of your indoor workouts.

The schedule

Your training week includes three workouts:

  • Full body and core workout
  • Lower body workout
  • upper body workout

    Each workout includes a warm-up and cool-down and only lasts 15-20 minutes each.

    On non-training days, you will either do LISS (low intensity steady-state cardio) on a treadmill – 30-45 minute incline walk, active rest day – 30-60 minute outdoor walk , a treadmill sprint session (more details below) or a full day of rest.

    “I structured my plan like this to make sure specific body parts are targeted in each of my workouts, then reinforce the results with treadmill walks, outdoor walks and sprints, all of which boost metabolism and fat burning,” Courtney says.

    How to do treadmill sprints:

    • 10 minutes of low intensity incline walking
    • 30 seconds full intensity sprint, 45 seconds light jog x 10

      As mentioned, Courtney’s plan can be adapted to any level. Here’s how.

      How to facilitate the plan

      • Double the prescribed rest periods (e.g. on Workout 1 take 1 min rest instead of 30 seconds)
      • Take an extra day off (and avoid treadmill sprints)
      • Perform the bodyweight workouts as needed (these can then be done at home on days when you don’t feel like you’re at the gym)

        How to make the plan more difficult

        • Add a resistance band around your thighs, just above your knees, for lower body movements such as squats, hip thrusts or Romanian deadlifts to increase intensity
        • Perform two sets of each exercise to double the duration of the workout
        • Add pause and pulse repeats. For example, with a goblet squat, add two pulses to the bottom of the squat to increase the intensity

          The equipment you will need

          For all free weights, choose a weight that is difficult, but with which you can complete the entire workout. Recommended weight plate: 5-10 kg. Dumbbell recommendation: 4-8 kg. Kettlebell recommendation: 6-12 kg.

          For workout 1:

          • 1x weight plate
          • 1x pair of dumbbells
          • 1x bench

            For workout 2:

            • 1x kettlebell
            • 1x weight plate
            • 1x pair of dumbbells
            • 1x barbell (15 or 20kg, depending on availability of equipment and/or your physical condition)
            • 1x bench

              For workout 3:

              • 1x dumbbell
              • 1x bench
              • 1x pair of dumbbells

                Optional to increase the intensity: resistance band

                Workout 1: Full body and sheathing

                The formula: 2 min warm-up + 1 round of training (45 sec exercise, 15 sec rest per exercise) + 2 min 30 sec recovery.

                Warm up:

                • Jog in place, 30 seconds
                • Outputs, 30 seconds
                • Squat to stand, 30 seconds

                  Coaching:

                  Perform the following exercises once, for 45 seconds, with 15 seconds rest between each exercise

                  • thrusters
                  • Deadlifts with leaning row
                  • Devil’s Press
                  • One-arm reverse lunge with shoulder press (left)
                  • One-Arm Reverse Lunge with Shoulder Press (Right)
                  • Weight plate squat with halos
                  • Bulgarian split squat, using a bench (left)
                  • Bulgarian split squat, using a bench (right)
                  • Renegade Rows
                  • Plank
                  • Chest press for sit-ups
                  • Raises the leg
                  • One-arm thruster with windmill (left)
                  • One-arm thruster with windmill (right)

                    Chill:

                    • Lizard lunge with rotation, 30 seconds
                    • Hamstring stretch (left), 30 seconds
                    • Hamstring stretch (right), 30 seconds
                    • Lower back rotation (left), 30 seconds
                    • Lower back rotation (right), 30 seconds

                      Workout 2: Lower Body

                      The formula: 2 min warm-up + 1 lap of circuit 1 (1 min on, 30 sec rest per exercise) + 1 lap of circuit 2 (20 sec on, 5 sec rest per exercise) + 3 min recovery.

                      Warm up:

                      • Lizard lunge rocks, 30 seconds
                      • Deep squat, 30 seconds
                      • Squat to stand, 30 seconds
                      • Side lunges, 30 seconds

                        Coaching:

                        Route 1:

                        Perform each of the following exercises once for 1 min each, with 30 seconds of rest between each exercise.

                        • Goblet Squats
                        • Romanian deadlifts (dumbbells)
                        • Hip thrusts with dumbbells
                        • Bulgarian split squat with pulse (left)
                        • Bulgarian split squat with pulse (right)
                        • Kettlebell swings
                        • Deficit lunge (using weight plate and dumbbells) with knee workout (alternating)
                        • Side lunge/sumo squat combination
                        • Dumbbell squat on swings
                        • Dumbbell Triple Pulse Hip Thrust

                          Route 2:

                          Perform each of the following exercises once for 20 seconds each, with 5 seconds rest between each exercise.

                          • Squat Jumps
                          • Skipped lunges
                          • Squat jumps with heel clicks
                          • skater lunges
                          • Reverse lunge with kick (left)
                          • Reverse lunge with kick (right)

                            Chill:

                            • Pigeon pose, 30 seconds (left)
                            • Pigeon pose, 30 seconds (right)
                            • Figure four lying, 30 seconds (left)
                            • Lying digit four, 30 seconds (right)
                            • Standing hamstring stretch, 30 seconds (left)
                            • Standing hamstring stretch, 30 seconds (right)

                              Workout 3: Upper Body

                              The formula: 2 min warm-up + 1 lap of circuit 1 (1 min on, 30 sec rest per exercise) + 1 lap of circuit 2 (20 sec on, 5 sec rest per exercise) + 2 min recovery.

                              Warm up:

                              • Arm circles, 30 seconds
                              • Outputs, 30 seconds
                              • Upward facing dog to downward facing dog, 30 seconds
                              • Wall ball slams, 30 seconds

                                Coaching:

                                Route 1:

                                Perform each of the following exercises once for 1 min each, with 30 seconds of rest between each exercise.

                                • The pumps
                                • Shoulder press bicep curls (with dumbbells)
                                • Curved rows with dumbbells
                                • Incline Bench Chest Press with Pulse
                                • Bench Narrow Chest Press in Chest Flies
                                • Renegade Rows with Narrow Pushups
                                • Lateral raises with hammer curl
                                • Bend over rows with dumbbells (alternating)
                                • Seated Dumbbell Overhead Tricep Extensions
                                • Outputs with pumps

                                  Route 2:

                                  Perform each of the following exercises once for 20 seconds each, with 5 seconds rest between each exercise.

                                  • burpees
                                  • mountaineers
                                  • Wood chips
                                  • Star Jumps
                                  • Burpee Mountaineers
                                  • Scissor lunges with punches

                                    Chill:

                                    • Cobra stretch, 30 seconds
                                    • Lower back stretch, 30 seconds
                                    • Needle threading stretch, 30 seconds (left)
                                    • Needle threading stretch, 30 seconds (right)

                                      What is LISS?

                                      On day two, Courtney recommends LISS. That means low-intensity, steady-state exercise, and Courtney advises 30-45 minutes of incline walking on a treadmill. Choose an incline that works for you – something that will get your heart rate up, but not so difficult that you won’t be able to last the entire duration.

                                      Walking not for you? See our full LISS guide for other options.

                                      What is active rest?

                                      Courtney also prescribed a day of “active rest” on the fourth day. She recommends a 30-60 minute outdoor walk at a “light intensity.” The idea of ​​active rest is that, rather than taking total rest, you are still encouraging blood flow to your muscles, which supplies them with oxygen and other nutrients to help muscle repair and prevent fatigue. .

                                      Bookmark our active recovery guide for more ideas on how to spend your active rest days.

                                      What is HIIT?

                                      As you all probably know, HIIT stands for High Intensity Interval Training. HIIT workouts are a proven way to burn fat and boost metabolism, and that’s why Courtney incorporates one into day six of her plan. Here, she recommends a treadmill HIIT sprint session. The formula: 10 minutes of low intensity incline walking + 30 seconds of full intensity sprinting, 45 seconds of light jogging x 10.

                                      What can I do after I complete the 7 Day Workout Plan with Courtney Black?

                                      “Keep going with the same structure,” Courtney says. “But try to do the workouts twice as a form of progressive overload – the only way to get fitter and stronger over time. Once you’re comfortable with gym workouts, you can try adding or swapping out certain exercises to make sure they stay interesting, but be sure to substitute any. which of my exercises by those that target the same muscle groups.

                                      Read our guide to training splits to find out why dedicating workouts to specific muscle groups could help.

                                      About Susan Dailey

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