At this point, Lucy Davis is basically the queen of exercise. There’s very little she can’t do. She weight trains, power lifts, cycles, runs ultramarathons, and somehow finds the time to share it all with her 210,000 YouTube subscribers.
In a recent video, Lucy showed off just how hectic her schedule is with a full week of workouts. Training six times a week sounds exhausting (imagine the DOMS?!), but as an ex-GB swimmer, fitness is in Lucy’s blood.
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Friday: Posterior chain
Deadlifts (warm-up)
Stand with your feet shoulder-width apart with a barbell at your feet
Bend your legs to grab the bar with both hands
Your grip should be marginally wider than your stance
Pull the bar up while keeping your arms straight
Keep your back straight and your chest up throughout the movement
Slowly allow the bar to return to the floor while hinging your hips and keeping your back straight
Sets: 2
Reps: 5
Deficit deadlifts
Repeat the above but while stood on a platform.
Sets: 3
Reps: 6
Comp-style bench press
Lie back on a flat bench
The barbell should be set up so it’s over your eyes
Grab the bar - your hands should be wider than shoulder-width apart
Lower the barbell until it meets your chest - your elbows should come out to the side of your body during this movement
Drive the bar back up until your arms are straight, but don’t lock them
Keep your feet firmly planted on the floor throughout
Sets: 3
Reps: 3-5
Dumbbell RDLs (Romanian deadlifts)
Grab a dumbbell in each hand
Stand with your feet shoulder-width apart
Bend your knees slightly as you lower the dumbbells, forcing your hips backwards
When the dumbbells reach your lower shin, drive your hips forward until you’re standing
Sets: 4
Reps: 12
Dumbbell single arm row
Place one hand on a flat bench
The leg on the same side of your body should be bent slightly and holding the majority of your weight
The other leg will be placed further back as a support
Your back should be straight
Grab a dumbbell with your free hand
Pull the dumbbell up towards your body
Your elbow should remain tucked into your body
Release the dumbbell until your arm is straight
Sets: 4
Reps: 8
Superset
Lat pulldown
Take a seat at the lat pulldown machine, with your legs tucked under the supports
Grab the bar, your arms should make a Y shape (wider than shoulder-width apart)
Keep your chest up and your back straight
Pull the bar down until it’s in line with your chest
Release the movement until your arms are straight
Sets: 3
Reps: 10
Bar low row
Take a seat at the row machine and attach the bar attachment
Grab either side of the attachment so your palms are facing each other
Your legs should be resting on the foot platform with a slight bend in that
Keep your back straight and your chest up as you pull the bar into your chest
Sets: 3
Reps: 10
Bicep curls
Grab a dumbbell in each hand
Your palms should be facing forwards
Drive the dumbbells up until your palms are facing your shoulders
Release the movement until your arms are straight
Sets: 2
Reps: 12
Saturday: Longer run
Only a few months after her ultramarathon, Lucy is still maintaining her running alongside everything else. Although, she hasn’t completely recovered from the toll it took on her body. Since the run she’s been experiencing problems with her achilles so she’s taking things slowly — slow for her at least.
Distance: 15.01km
Time: 1 hour 12 minutes
Average pace: 4:51/km
Sunday: Quads
Front squats
Stand with your legs shoulder-width apart
Rest a barbell on the top of your chest, using your hands to hold it in place
Keep your back straight and your chest up
Bend your legs as you lower yourself into the movement
Go as low as you can before driving the weight through your heels until you return to the standing position
Sets: 4
Reps: 8
Split squats
Begin with one leg in front of you and one leg behind you
Your front foot should be flat, and you should rest on the toes of your back foot
Rest the barbell on the top of your back
Put your weight onto your front foot as you bend your knees
Your back knee should almost touch the floor before you drive the weight back up and straighten your legs
Repeat the movement without changing your stance
Then repeat for the other leg
Sets: 4
Reps: 8
Superset
Front rack dumbbell squat
Begin with your feet shoulder-width apart
Grab a dumbbell in each hand and rack them so they’re in line with your shoulders (your palms should be facing your shoulders)
Bend your legs at the knees until you're as low as you can go
Drive the weight through your heels as you straighten your legs and return to a standing position
Sets: 3
Reps: 12/20
Bodyweight lunge
Stand with your feet shoulder-width apart
Move one leg at a time behind you - resting on the toes of this foot
Bend your knees until the behind knee touches the floor
Drive through your front foot to return to a standing position
Repeat on the other leg
Sets: 3
Reps: 12/20
Kettlebell suitcase lunge
Begin with your feet shoulder-width apart
Grab a dumbbell in one hand
Move the leg on the same side of the body as the dumbbell back, and rest on your toes on this leg
Bend both knees until your back knee touches the floor
Drive through the heel of your front leg while simultaneously moving your back leg forward until you’re stood with your feet shoulder width apart
Repeat on the same leg for the desired number of reps
Sets: 4
Reps: 12
Jump squats
Stand with your feet shoulder-width apart
Bend your legs at the knees while keeping your back straight until you’re as low as you can go
Drive your body weight through your feet as you jump into the air
As your return to the ground, go straight into the squat position
Sets: 4
Reps: 8
20 minute uphill walk
Monday: Powerlifting & bike
Lucy joined her PT in the gym for an intense powerlifting session. It’s worth noting that Lucy has been training for years and has worked her way up to the weight she uses. Her PT also acts as a spotter to keep her safe while she trains. If you’re looking to increase your weight on any movement, make sure you have a spotter around to help you out if things get sticky.
Powerlifting
Dead stop press
Lie back on a flat bench
Set up the rack so that there are weight stoppers in line with your chest
Lower the barbell until it hits the stoppers (roughly the same height as your chest)
Your elbows should come out to the side during this movement
Release tension for a second as the bar rests on the stoppers
Press the barbell back up until your arms are straight
Sets: 4
Reps: 3-5
Narrow bench press
Lie back on a flat bench
The barbell should be set up so it’s resting above your eyes
Grab the barbell with both hands shoulder-width apart
Lower the barbell until it touches your chest
Drive the barbell back up until your arms are straight
Sets: 4
Reps: 3
Comp bench press
Lie back on a flat bench
The barbell should be set up so it’s resting above your eyes
Grab the barbell with both hands - wider than shoulder-width apart
Lower the barbell until it touches your chest
Your elbows should come out to your side as you lower the bar
Drive the barbell back up until your arms are straight
Sets: 1
Reps: 8
Dumbbell incline pause press
Lie back against an incline bench
Grab a dumbbell in each hand
The dumbbells should be resting above your shoulders with your palms facing away from your face
Bring your elbows out to the side as you bring the weights down so they’re in line with your chest
The dumbbells should be on top of your elbows, rather than on top of your chest
Drive the weights back up until your arms are straight above your shoulders
Sets: 3
Reps: 8
Deadlifts
Stand with your feet shoulder-width apart with a barbell at your feet
Bend your legs to grab the bar with both hands
Your grip should be marginally wider than your stance
Pull the bar up while keeping your arms straight
Keep your back straight and your chest up throughout the movement
Slowly allow the bar to return to the floor while hinging your hips and keeping your back straight
Sets: 3
Reps: 2-5
Kneeling pull-ins
Rest on your knees in front of a cable machine
Grab the multi-purpose bar, with your palms facing each other
Your arms should be straight in front of you
Pull the handles towards your chest while keeping your elbows tucked into your body
Release the movement until your arms are straight
Sets: 3
Reps: 8-10
Seated pull-down
Sit down in front of your cable machine with your legs bent in front of you
Grab the bar that allows your palms to face each other, roughly shoulder-width apart
Pull the handles down until they’re in line with your head
Allow your elbows to come out to your sides until they’re in a straight line with your shoulders
Release the movement until your arms are straight above your head
Sets: 3
Reps: 8-10
Kneeling triceps push down
Rest on your knees in front of the cable machine
Grab the triceps rope attachment with each hand - your palms should be facing each other
Begin with your hands in line with your face
Then pull on the rope until your arms are by your sides and your palms are facing the floor
Slowly release the movement until your hands return to being in line with your face
Sets: 3
Reps: 8
Static bike
Average moderate 30 mins on the bike
Distance: 15.36km
Moving time: 32:03
Average speed: 28.8km/h
Tuesday: HYROX & run
Treadmill run
Lucy started off her gym session with a little treadmill run. I say little, because it’s not quite an ultramarathon. Four kilometers could perhaps be described as a walk in the park for Lucy. A very quick walk in the park at that.
Time: 20:23
Distance: 4.05km
HYROX
Then Lucy went for a HYROX session - in preparation for the race she’ll be taking part in with her sister. Her session looked something like this:
3 laps
Lap 1: 30 seconds, 30 seconds rest x1
Lap 2: 40 seconds, 20 seconds rest x2
Lap 3: 60 seconds, 30 seconds rest x2
The exercises
Pull-ups
Mountain climbers
Burpees
Kettlebell row high pull
Ski machine
Dumbbell snatches
Row
Press-ups
Box jumps
Wednesday: Glutes
And if that wasn’t enough, Lucy also put herself through a glutes session which you can find here. But be warned, you might not be able to walk out of the gym afterwards.
Take home message
And breathe. We know Lucy will be after that. Especially with just one day to recover before the cycle starts again. Don’t feel bad if you can’t keep pace with Lucy, though; she’s a pro and has been training for years. You just do you.
Enjoy this article?
FIND MORE FROM LUCY DAVIS HERE:
Hybrid Athlete’s Tips for Growing Glutes Without Sacrificing Cardio
Operation 'build glutes' is well on the way.
Everything Lucy Davis Eats In A Day | No Tracking
Do what's best for your body.
