It’s that time of the year again where the weather is warmer and the days are getting longer. That means renewed efforts to go to the gym. I’ve outlined some of my favorite exercises to help you get into the groove of working out on a regular basis. The workouts cover the three main areas: lower body, core, and upper body.
Lower body: Target areas include hamstrings, quads, glutes, outer & inner thighs
Squats using a smith machine
- This machine allows you to add weight with less strain to your neck & back
- Start: 10 warm up squats with no added weight to get a feel for the movement and position
- Add 10-15lbs plates to each side for first weighted set of 12 reps
- Add 10lbs on each side for second set of 12 reps
- Add 5-10lbs on each side for third set of 12 reps
Image Credit: T-nation
Split Squats using Dumbbells
- Start: before using dumbbells do 5 reps with each leg to find balance
- First set: Use 5-10lbs in each hand & 12 reps per leg
- Second set: add 5lbs to each hand & 12 reps per leg
- Third set: add 5lbs to each hand & 12 reps per leg
Image Credit: Chelsea Personal Training UK
Hip Adductor & Abductor Machines
- Starting weight can range from 30-50lbs depending on comfort level
- For each set add 10lbs
- 3 sets of 12 reps
Image Credit: Fitnessscape
Image Credit: Fitness Super Store
Core: Targets upper & lower abdominal muscles & obliques
Upper Abdominal Muscles
- 50 crunches total (can be one set of 50, two sets of 25, or 5 sets of 10)
- Lie on your back with knees bent and feet flat on the floor
- Arms can be crossed behind your head (I personally prefer this) or over your chest
- Only raise up so just your shoulders are raised off the floor with your head
Image Credit: Get Healthy U
Lower Abdominal Muscles
- Total of 30 leg raises (one set of 30, two sets or 15, three sets of 10, or six sets of 5)
- Lay flat on the floor with your arms at your sides or crossed behind your head
- Keep back from raising off the floor during sets
- Lift both legs off the floor to a 45-degree angle
- Lower legs without touching the floor between reps
Image Credit: Skimble
Obliques
- 25 reps on each side (can be done in one set)
- Use 10-25lbs for designated side
- Stand straight with feet no further than shoulder width apart
- Hold weight in the hand of the side you are working out
- Bend sideways without leaning forward or backward
Image Credit: Skimble
Upper body: Targets arms, chest, & back
Row Machine
- Adjust seat so your back does not bend while doing reps
- Chest should align with chest pad- should not dig into ribs
- 25-40lbs starting weight
- Add 15lbs for each set
- 3 sets of 12 reps
Image Credit: Muscled Fitness
Lat Pulldown Machine
- 25-40lbs starting weight
- Add 15lbs for each set
- 3 sets of 12 reps
Image Credit: Pinterest
Pectoral Fly Machine
- 25-40lbs starting weight
- Add 5lbs for each set
- 3 sets of 12 reps
Image Credit: Ebay
HCXO,
Hannah