Dumbbell Bicep Curl
Stand shoulder width apart with a dumbbell in each hand. You can also use a water bottle in each hand if you are at home (image 1). Keeping your elbows tight to your side, curl the weights towards the top of your shoulders Try not to bend as you lift the weight and squeeze your biceps when the weight […]
Lat Pulldown
Using a lateral pulldown machine, adjust the pad so your thighs fit comfortably underneath them. Grasp the bar with a wide grip, looking forward with your torso upright. Retract your shoulder blades and pull the bar down in front of you to your upper chest. Squeeze your lats (your back muscles) at the bottom of […]
Bench Press
You can either use a free-standing bench with a barbell or a bench press machine. Lie down on the bench and make sure you have a comfortable grip on the barbell. You should hold this just wider than shoulder width apart, and the bar should be placed over the middle of your chest (image 1). […]
Leg Press
Using a leg press machine (which you should be able to find in most gyms), adjust the seat to ensure you are sat comfortably. Place your feet firmly on the platform infront of you. Bring the foot platform off it’s safety lock (check where this is before you perform the exercise). Bend your legs and […]
Scissor Kicks
Lie flat on your back on a comfortable surface, with your arms by your sides, palms down. Keep your core tight and engaged and maintain this during the exercise. Lift your legs about 5 inches off from the floor. Lower one leg towards the floor, as you lift the other higher (image 2) To finish […]
Kettlebell Swing
Choose a kettlebell that is not too heavy for you to swing up. You want to choose one that is comfortable enough for you to keep the motion steady and controlled. Start with your feet shoulder width apart and slightly bend your knees. Hold the kettlebell with both hands on the handle and hang it […]
Plank
Place your elbows and the outside of your forearms on the floor directly below your shoulders Push your upper body off the floor. Only your toes and elbows should be touching the floor Squeeze and brace your stomach and butt. We want to tone those muscles! Try holding this position for 20-30 seconds. Every day […]
Tricep Dip
Grab the parallel bars and jump up, straighten your arms (image 1) Slowly lower your body, by bending your arms and leaning forward. Dip down until your shoulders are below or in line with your elbows (image 2) Hold the post before 3 seconds before straightening your arms and returning to your starting position. Lock […]
Squat
Stand with your feet shoulder width apart, and your back straight. Hold your arms out straight in front of you. Bend your knees and bring your bum as low to floor. Tighten your core to maintain good form and keep your back as straight as possible. Hold at the bottom for 5 seconds before extending […]
Shoulder Press
Hold a barbell or 2 water bottles at shoulder height infront of you. Palms facing away (image 1). Push the barbell above your head and straighten your arms (image 2). Bend your arms and lower the barbell back to starting position. Keep the movement controlled. That’s 1 rep. Repeat 11 more times for 1 set.