You have made the commitment to yourself that you would like to get into shape. However, you are unsure where to start. I can assure you that you are not alone and you will have done what most people do and that's to google search one of the following phrases: 1. Exercise Programmes 2. Weight Loss Workout Plan 3. Muscle Building Workout Plan Well, you see, the problem with this is that each one of the those phrases alone has millions of hits on google and now it becomes very easy to be overwhelmed by it all. The tendency now is not start anything at all. So how do you start? This is a huge area and it is one of the biggest questions I get asked within my line of work. Don't worry you are not alone. People are always looking to start working out but are unsure how to do it. Common questions are "Where do I start?" and "Am I doing it correctly?", "What should I be doing to get a flat stomach?". Well today you are going to learn 6 awesome exercises to get you started in any gym along with the right form so you can preform them safely and make steps towards your goals. I am even going to provide you with a sample workout plan that you can use in your local gym. Remember, If you have no gym experience at all and/or are new to an exercise you will need to start with a light weight and master the basics of the movement first. Any questions please get in touch and I will be happy to answer them. Remember, there is no right or wrong, only consequences! A Quick Google Search For Fitness Programmes.Goblet SquatThe goblet squat is a great exercise for beginners as it is easy to learn, you need very little equipment and it allows the body to become aware of positioning. Performing this exercises correctly will allow you to progress onto back squats or front squats more effectively. The goblet squat teaches you what your back should be doing whilst you squat. A lot of people jump on to the Barbell back squat without realising the importance of creating back tension. Performing the goblet squat highlights the need to have back tension as without this the tendency to fall or lean forward becomes very apparent. The best use of the goblet squat is to incorporate into a warm up, teaching beginners how to squat, great for high rep sets for hypertrophy and endurance along with set challenge workouts. How to preform the goblet squat? The goblet squat is a great exercise to help increase hip mobility, improves inactive glutes aka the bum, builds a strong core and upper back.
What muscles does the Goblet Squat Work? Upper Back Core Quadriceps Dumbbell RowThe dumbbell row can be one of the most versatile upper body exercises out there when performed correctly. However as you can imagine often the simple exercises are the ones often butchered in the gym. How to Perform the Dumbbell Bent Over Row
What Muscles Does the Dumbbell Row Work?Latissimus dorsi Rhomboids Lower Traps Erector Spinae Rotator Cuff Kettlebell Sumo DeadliftThe sumo deadlift with a kettlebell is a great way to learn the deadlift for the beginner. In time, it will help you build strong hamstrings, glutes and back. When this has been mastered it is safe to move onto conventional deadlifting. The KB Sumo Deadlift can be used in a conditioning circuit too. How to Perform the Kettlebell Sumo Deadlift
What Muscles Does The Kettlebell Sumo Deadlift Work?Hamstrings Glutes Eretor Spinae Core Dumbbell Bench PressThe bench press is a great exercise for anyone who wants to get a stronger upper body. This exercises variation the Dumbbell Chest Press is a great way to help stabilise each arm and is ever so slightly easer on the shoulders than the bench press. Combining them both together is great to improve all round upper body strength. How To Perform the Dumbbell Bench Press
What Muscles Does The Dumbbell Chest Press Work?Pectoral - Major and Minor Anterior deltoid Triceps Glute BridgeThe glutes is a muscle which is often neglected with your usual off the self training programme. The majority of us use our glutes on a daily basis in the wrong way by using them as a cushion to sit on. Imagine having a bigger stronger cushion, comfy! The Glutes help us to stabilise our hips and can increase athletic performance, that 10k you've signed up to in the summer, try working on your glutes more and see how you feel when you are training. You will begin to notice you are stronger and may knock seconds off your time. Some form of glute work is often incorporated into my programming and here I am going to show you a basic exercise. The glute bridge is a great movement and if you have never worked this area before its a brilliant way to feel how your glutes work. Those chick you see on Instagram in the leggings with the big bums, add a variety of glute training in and watch you No-Lo turn into a J-Lo. How to Perform The Glute Bridge
What Muscles Does The Glute Bridge Work?Erector Spinae Hamstrings Glute Maximus Forward LungesThe lunge isa great exercise which works several muscles groups at the same time. It works you legs independently from each other which is a great idea to avoid developing any lower limb imbalances. Before you begin you can test each leg to see which one is stronger and if you have any imbalances. How to Perform The Glute Bridge
What Muscles Does The Glute Bridge Work?GLutes Hamstrings Quadriceps Calf Abdominals and lower back act as stabilises during this exercise. Bringing It All TogetherI know what you are thinking, i'm to kind. I have designed a sample workout for you to familiarise yourself with these basic movements in the gym. the key is to start light and make sure you dial in the basics first before you progress up the weights. Try adding in a few more repetitions per exercise before you do this too. In the beginning if you can't do the allocated number of reps per set then the weight tis to heavy, it's that simple. Aim to perform this routine 2-3 times a week and increase the weight for each exercise as you feel necessary, aim to go up rather than down in weight. Once you have completed this routine 8-12 times hit me up with some feedback and let me know how you have got on. This will also allow me to alter it up slightly and make this sample workout even better. 1. Goblet Squats - 4 sets x 8-12 reps 1. Dumbbell Row - 4 sets x 8-12 reps Rest for 90 seconds 2. Kettlebell Sumo Deadlift - 4 sets x 12 reps 2. Glute Bridge - 4 sets x 20-25 reps Rest for 90 Seconds 3. Dumbbell Chest Press - 4 sets x 8-12 reps 3. Forward Lunge - 4 sets x 8 reps each side. Rest for 90 Seconds Side Notes: Complete #1 before moving on to #2. Repeat until all 3 sets are completed then move on to #2. Keep me posted with your progress and as always I am happy to answer any questions. This is a simple and effective programme, remember you can have the worlds best programme in your hands but if you don't use it then you will never move forward. Start somewhere and stay consistent. Much Love, Calumn PS- Whenever you’re ready, here's the best way I can help you;
1 - You can work with me in my world renowned Online Transformation Academy. This is for you if you are ready to make the leap of faith and truly get into the best shape both physically and mentally in your life. ONLINE TRANSFORMATION ACADEMY WHAT TO DO NEXT... If you like what you have read, please give this a SHARE and a LIKE on Facebook. Disagree with anything on the topic? It would be great to hear your opinion. If you are finding and reading other articles that you like and you think people will benefit from then please send them in to me via Email. GET SOCIAL Keen to learn more about fitness? Learn more with people just like you in my friendly Facebook group. Or, Bonus Gift... Download my FREE Quick Fix guide for busy professionals.
0 Comments
Leave a Reply. |
How I Can Help... |
Learn... |
|
© COPYRIGHT 2022. ALL RIGHTS RESERVED.
|
Website Design by My Personal Trainer Website
|