Gym – Workout 1
Welcome to the first day of the gym strength training program! This will be your first workout of each week.
Try to select a weight for each exercise that is heavy enough to challenge you, but that you can still complete with proper form and have a few reps left in reserve.
Perform all reps and sets of each exercise before moving onto the next. Rest 1-2 mins between exercises.
The Program
Leg Press
8-12 reps · Repeat 3 times
Works quads, hamstrings, glutes and calves
- Sit on a leg press machine and place your legs on the platform in front of you, feet positioned approximately a foot to one and a half feet apart.
- Lower the safety bars holding the platform in place, press the platform all the way up or out until your legs are fully extended, without locking your knees. This is the starting position.
- As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle.
- Push with the heels of your feet and use your quadriceps to go back to the starting position. Exhale as you do so.
Kettlebell Swing
15-25 reps · Repeat 3 times
Works glutes, hamstrings and back
- Start with the kettlebell on the floor slightly in front of you and between your feet, which should be shoulder-width apart.
- Bending slightly at the knees but hingeing mainly at the hips, grasp the kettlebell and pull it back between your legs to create momentum.
- Drive your hips forwards and straighten your back to send the kettlebell up to shoulder height.
- Let the bell return back between your legs and repeat for reps.
Lat Pulldown
8-12 reps/side · Repeat 3 times
Works upper back, posterior deltoids (shoulders) and biceps
- Adjust the pad so it sits snugly on your thighs to minimise movement.
- Grasp the bar with a wider-than shoulder-width, looking forward with your torso upright.
- Retract (pull back) your shoulder blades and pull the bar down in front of you to your upper chest.
- Squeeze your lats at the bottom of the move and resist the temptation to lean back to aid the movement, before returning and repeating for reps.
Flat Dumbbell Press
8-12 reps · Repeat 3 times
Works pectorals, anterior deltoids (shoulders) and triceps
- Grab dumbbells with an overhand grip and lie flat on a bench with bent knees and feet firmly planted on floor.
- Extend elbows to a 90-degree position, triceps resting on floor, while holding dumbbells above your chest.
- Exhale and brace your core while simultaneously pushing the dumbbells toward the ceiling.
- Pause, and slowly lower back to starting position for one rep.
Cable Flye
10-15 reps · Repeat 3 times
Works pectorals, anterior deltoids (front shoulders)
- Stand tall in the middle of a cable machine, holding a handle attached to the high pulley in each hand with a slight bend in your elbows.
- Keeping your chest up and core braced, initiate the move and – maintaining that slight bend in your elbows – bring your hands around in front of your body to meet between chest and bellybutton height.
- Tip: As your hands come together, rotate your wrists so your palms face upwards, then hold your hands together with little fingers touching, squeezing your chest muscles hard.
- Slowly reverse the movement all the way to the start, keeping full control of the weight throughout the return.
Cable High-Low Woodchop
8-15 reps/side · Repeat 3 times
Works transverse abdominis (front abs) and oblique muscles (side abs)
- Stand next to a cable machine, grasping the handle which is set around head height.
- With the hands reaching across the body and towards the cables (your torso should be turned 90 degrees from facing the cable system), knees slightly bent, feet flat, and spine neutral, rotate the handle 180 degrees, down and across your body.
- Once you have reached the finish position, stand upwards moving the hands back into the starting position.
- Think about actively lowering the load as you return the handle upward, using the core muscles to do so.