getting back to the gym

Getting back to the gym

  Warm up Exercise Cool down
Mon Jumping jacks x 10 reps - 3 sets

Unweighted squats x 10 reps – 3 sets

Plank for 20 seconds – rest for 20 seconds, then repeat - 3 sets

Lightly loaded leg press x 15 reps – 3 sets

Jog for 10 – 15 mins

Downward facing dog – hold for 30 secs

Chair pose – hold for 15 seconds ( rest and repeat)

Tue  Rest day
Wed

March on the spot for 2 mins

Side stretch x 3 on each side

Chest press

Shoulder press

Row for 10 – 15 mins

Downward facing dog – hold for 30 secs

Overhead arm stretch x 3 on each side

Thu Rest day
Fri Side steps x 15 reps-3 sets

Lightly loaded leg press x 15 reps – 3 sets

Unweighted squats x 10 reps – 3 sets

Buttock stretch x 3 on each leg

Chair pose – hold for 15 seconds (rest and repeat)
Sat Rest day
Sun Rest day

 

  Warm up Exercise Cool down
Mon Jumping jacks x 10 reps - 3 sets

Run for 10 - 15 mins

Sprint for 2 – 5 mins

Run for 10 – 15 mins

Walk for 10 mins

Downward facing dog – hold for 30 secs

Tue  Rest day
Wed March on the spot for 2 mins

Row for 15 mins

Run for 10 mins, sprinting for 2-5 mins

Row for 15 mins

Overhead arm stretch x 3 on each side

Walk for 10 mins

Thu Rest day
Fri Lunges x 10 on each leg

Step machine for 15 mins

Static bike for 15 mins

Run for 10 mins

Walk for 10 mins

Buttock stretch x 3 on each leg

Sat Rest day
Sun Rest day

 

Bhupesh Panchal,
Senior Regulatory Affairs Associate

Joined Holland & Barrett: Apr 2019

Masters Degree in Toxicology and BSc Hons in Medical Biochemistry

Bhupesh started his career as a Clinical Toxicologist for Public Health England, advising healthcare professionals all around the country on how to manage clinical cases of adverse exposure to supplements, pharmaceuticals, cosmetics, industrial chemicals and agricultural products.

After 7 years in this role and a further year working as a drug safety officer in the pharmaceutical industry, Bhupesh joined Holland & Barrett as a Senior Regulatory Affairs Associate in 2019.