It may surprise many, but I only work out four times per week for about an hour each time.

I try to also keep active in my every day life, mountain biking twice a week, walking whenever I get the chance and am currently renovating a house. Wearing my FitBit has really helped me to see that on days when I train extra hard at the gym, my calorie burn for that day is quite often less than if I have had the day off training and just kept busy!

But weight training of course is not just for burning calories; the benefits to our physical and mental health, fitness, body shape, longevity and quality of life are immense!

My new training regime

In my training lately I have been using a new format which is working really well. This focuses on the length of time I do most sets for – between 45 and 60 seconds. This can mean a big difference in the number of reps.

For example, previously I would do sets of 3 – 8 dead lifts. Timing my sets means I get about 15 reps in! Obviously the weight has to go down a bit, but you would be surprised, you don’t have to go down massively.

Last week I did sets of 15 reps at 100kg, whereas previously I might have been doing 110 – 117.5kg for my heaviest sets with way fewer reps.

You still have to go as heavy as you can with good form. It’s a workout, not a play out! And keep that mind-muscle connection strong!

Squats: Make sure you get your squats low.

Here’s how it works

So if you are interested in giving something new a try, give one of these workouts a go!

Workout One – Legs with a Booty Focus

Intensity Sets and Timing Tips
Squats super-set with: 4 x 45-60 seconds Wise stance, get low
Calves 4 x 45-60 seconds Exercise of choice
Split lunge off bench super-set with: 3 x 45-60 seconds Do an equal amount on each leg
Walking lunges 3 x 20 each leg Use kettle-bells
Goblet squats between benches super-set with: 3 x 45-60 seconds Go slow and focus on reps
Kettle-bell swings 3 x 20-25 reps Focus on your technique
Cable kickbacks super-set with: 4 x 20-25 reps Take it slow
Ab rollouts 4 x 12 reps Be sure to tuck your pelvis under a bit when doing these. It really engages your lower abs

Walking lunges: Take your time and engage your glutes.

Workout Two – Upper Body with a Shoulder Focus

Intensity Sets and Timing Tips
Shoulders presses with dumbbells super-set with: 4 x 45-60 seconds Focus on good form
Lateral raises on the cable machine 4 x 20 reps Just hold the cable ends, not a handle, cable attachment point to be at the height of your hands when you are standing upright
Landmine shoulder presses super-set with: 4 x 12 reps Do an equal amount on each side
Calves 4 x 45-60 seconds Exercise of choice
Rack pulls super-set with: 4 x 12 reps Go slow and focus on reps
Bench presses 4 x 45-60 seconds Focus on your technique
Wide grip pull downs super-set with: 3 x 6-8 reps When you can’t do any more wide grip pull downs, go into a chin up grip and pump out another 6 – 8 reps
Stiff legged dead-lifts 3 x 10-15 reps I know this isn’t an upper body exercise, but I want to ensure my glutes are activated as much as possible – They are one of my focuses this year
Bicep curls on incline bench on cable machine super-set with: 3 x 8 reps This is a great exercise for the peak of your bicep, rather than just mass
Tricep rope push downs 3 x 15 reps This is the final exercise, so really work hard

I hope you enjoy these workouts. Let me know if you have any questions about this workout in the comments below.

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Bridget Freeman

Bridget Freeman

Bridget Freeman is 44 years old, wife, mum, national and international figure champion, employee, small business owner, custodian of several fur babies, and someone who is constantly trying to find that elusive work/training/life balance.