This intense full body workout can be achieved on your own in the gym or under supervision from a trained professional
As promised, I’ve designed a full body workout for anyone looking to include more weight exercises in their gym visits. This would be great to do once or twice a week. The results from weight training are immense. If you aren’t already using weights, then there’s no better time to start. Here, I’ve used weights that you should be able to find in most gyms.
If trying this on your own seems daunting then come train with me. My next six-week ladies course is starting in two weeks.
First Three Exercises
- Dumbbell Bench Press: 12, 10, 8 reps
- Deadlift:12, 10, 8 reps
- Lateral Pulldown wide grip: 12, 10, 8 reps
Perform the first three exercises one after the other with minimum rest. After completing one round, rest for one - two minutes. Complete a total of three rounds. Decrease the reps with each round, 12 reps first round, second 10 and final set 8 reps. Go heavier with every round if you can while keeping good form. Ideally, as reps go down the weights go up.
Then move onto the next three exercises and perform in the same fashion.
Second Three Exercises
- Shoulder Press: 15, 12, 10 reps
- Barbell Reverse Lunge: 10, 10, 10 reps (on each leg)
- Barbell Row: 12, 10, 8 reps
Dumbbell Bench Press
- Lift the dumbbells up so you can hold them in front of you at shoulder width
- Wrists forward so that the palms of your hands are facing away from you
- The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle. Be sure to maintain full control of the dumbbells at all times. This will be your starting position
- Then, as you breathe out, use your chest to push the dumbbells up, dumbbells should be close but not touch at the top
- Squeeze chest muscles in top position before slowly lowering to start position
Hex bar deadlift
For this exercise, the hex bar with the right weight for you should be resting on the ground. Stand in the centre of the apparatus and hold onto both handles.
- Lower your hips, look forward and keep your chest up
- Begin the movement by pinching back your shoulder blades to create tension on the bar, take a deep breath
- Drive through the ground with your feet and extend your hips and knees. Exhale at top and squeeze your bum. Avoid rounding your back at all times
- lower the weight back to the ground
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Lat pulldown
- Sit down on the machine
- Grab the bar with the palms facing forward using a grip slightly wider than shoulder width. Your hands need to be spaced out at a distance wider than shoulder width
- Have both arms extended above you holding the bar, stick your chest out and up. This is your starting position
- As you breathe out, bring the bar down until it touches your upper chest, your torso should remain stationary and only the arms should move
- After a second at the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position, arms should be fully extended
Shoulder Press
Hold the barbell using a palm facing forward grip. Make sure to grip the bar slightly wider than shoulder width apart from each other.
- Slightly bend the knees and place the barbell on your collar bone, keep the core tight
- Lift the bar up over your head by locking your arms
- Slowly lower the bar back down to the collarbone
Barbell Reverse Lunge
- Position a weighted bar across your upper back holding the ends with your hands to keep it stable
- Stand up straight with a slight bend in your knees. Your feet should be about hip width apart. This is your starting position
- Step behind you with your left leg while maintaining your balance and squat down through your hips
- Keep your torso straight and head up
- Push yourself back to the starting position by using your heal to drive you
- Repeat this movement with your right leg and then repeat for desired reps
Barbell Row
- Holding a barbell (palms facing up), bend your knees slightly and bring your torso forward. While keeping the back straight bend at the hips until your torso is almost parallel to the floor
- The barbell should hang directly in front of you as your arms hang down to the floor. This is your starting position
- Now, while keeping the torso stationary, lift the barbell to your tummy. Keep the elbows close to the body. At the top contracted position, squeeze the back muscles and hold for a second
- Then slowly lower the barbell back to the starting position
Give this a try once or twice a week. It’s a great strength builder and fat burner. If you’re interested in weekly weight training you can message me for information on group or personal training.
Until next time, Fi
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Metabolic Fitness Trainer
