How To Use Some Of Your New Gym Equipment. 

A Full Body Workout Designed To Tone Up & Stay Fit

(Even For Beginners)

 

Demonstrated by regular normal people who have spent months learning like you will be doing now....

Exercise #1

Back Exercise - Dumbbell rows (with or without bench)

Here is what to do - Grab your dumbells in each hand and lie face down over a bench or bend from the hip if you dont have a bench. 

Pull both arms up to your side by pulling through the shoulder blades. Squeezing between the shoulder blades. You should feel this in the middle of the back. 

4 sets of 10 reps

Exercise #2

Farmers walks (Arms & Legs)

Here is what to do - Grab 2 heavy weights. Pull shoulders back and down and walk straight up as far as you can slowly. Then back again 5x

Exercise #3

Deadlifts (Legs & Back)

Here is what to do - With a barbell add plates on each end. Bending through the hip grab the bar with both hands. Keeping the back flat and shoulders back. Push through the legs to stand up keeping a hold of the bar.

3 Sets x 8 reps

Exercise #4

Underarm Rows (Back Exercise)

Here is what to do - Grab a barbell or 2 dumbells. Pull your shoulders back and down then bend through the hip. Staying still halfway down. 

Pull the weights into the body pulling the shoulders back

4 sets x 12 reps

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Exercise #5

Bulgarian Split Squats (Leg Exercise)

Here is what to do - Grab  2 dumbells. Place 1 foot behind you and rest it on a chair or seat. Step your forward foot forward to create a good size gap between the legs. 

Bend your forward knee down into the gap. Then push through the forward leg to stand up. 

4 sets x12 reps on each leg

Exercise #6

Kettle-bell swings (Bum Exercise)

Here is what to do - Grab your kettle-bell and widen your legs so there is room for the kettle-bell to fit. 

Ben through the hip keeping knees slightly bend. Then thrust sing the bum to stand up tall allowing the Kettlebell to swing in front of you. 

4 X 45 second swings

Exercise #7

Dumbbell press - (Chest & Arms)

Here is what to do - Grab your 2 dumbells and lie on a bench or the floor/mat with your knees bent if you have no bench.

Position arms out to your side with elbows bent. Push dumbells into the air and bring the weights together. Bring weights back slowy, under control back to a right angle at the elbows.

4 Sets x 10 Reps. 

Exercise #8

Push press - (Shoulders & Arms)

Here is what to do - Grab your 2 dumbells or a barbell and position those at the top of your shoulders under your chin.

bend both knees a little bit and then push hard through the ground generating energy into your arms to press the weight over your head. 

Bring the weight back in and repeat...

4 Sets x 10 Reps. 

Want more of these so you dont get bored of dong same thing over and over?

I am offering a crazy discount on a 6 week weightlifting program designed to tone up & drop inches using weights only. 

I call it the vitality compounding method...

You can find out more about this crazy cheap deal using the button below...

PERSONAL TRAINING - THE LBC METHOD- NUTRITIONAL ADVICE - WEIGHT LOSS - MUSCLE TONE - CORSE STRENGTH -LEARN TO LIFT WEIGHTS - BUILD CONFIDENCE

© 2023 by Sean Leach, Igniting Unstoppable Confidence In Women. Holystone, Newcastle Upon Tyne