1. LAT PULLDOWN
- Position hands evenly with an overhand grip
- Avoid swinging the back as you pull down
- Pull down the bar below your chin
- Lower and raise the bar in a smooth and controlled movement
2. LEG PRESS
- Position feet evenly on the foot plate with your legs shoulder width apart
- Adjust your seat to start in the lowest position possible
- Push through the heels of your feet keeping the whole foot flat on the plate
- Avoid locking the knees as the legs extend
3. CHEST PRESS
- Adjust your seat height so that your chest is in line with the handle bars
- Position your feet on the floor
- Grip the bars evenly with your knuckles facing forward
- Avoid locking your elbows when the arms are fully extended
4. SEATED ROW
- Adjust your seat height so that the chest pad sits in the centre of your chest
- Grip the handle bars evenly
- Maintain a straight back, keeping your chin up
- Tuck the elbows in close to the body as you row
- Avoid locking the elbows when your arms are fully extended
5. LUNGES
- Alternate legs, stretching your stride to achieve approx 90 degree bend at each knee
- Avoid the knee of your rear leg touching the floor
- Avoid the knee of your front leg going past your front foot toes
- Keep your back straight and your chin up
6. SHOULDER PRESS
- Adjust seat height so that your shoulders align with the handle bars
- Position hands evenly with knuckles facing up
- Avoid locking your elbows when your arms are fully extended
- Keep your chin up and your head and back supported by the seat
7. BENCH TRICEP DIPS
- Sit on a bench with your hands griping the edge
- Position your legs for difficulty – the straighter your legs the harder the exercise.
- Lower your body with control and push back up by bending and straightening the arm at the elbow
- Avoid locking the elbows when your arms are fully extended
8. BICEP CURLS
- Adjust the cable pully if required to the lowest position
- Attach a straight bar to the pulley
- Keep your back straight and the head up
- Hold the bar with a supine grip
- brace your abdominals throughout performing a slow and controled curl motion
- Avoid locking the elbows when your arms are fully extended
9. CORE CIRCUIT
PERFORM THESE EXERCISES AS A CIRCUIT AND COMPLETE 3 ROUNDS
PLANK
BACK EXTENSIONS
ABDOMINAL CRUNCHES
9a PLANK
- Position your feet hip-width apart
- Rest your forearms on the floor with your elbows aligned directly underneath your shoulders
- ‘Brace’ the abdominals by pulling your bellybutton towards your spine
- Maintain a straight back throughout
- Breath normally and hold this position for as long as you can
9b BACK EXTENSIONS
- Lying on your front, keep your feet on the floor throughout
- Lift your chest from the floor without assistance from your arms
- ‘Tense’ your glutes as you raise the torso
- Maintain a neutral neck position by keeping your eyes on the floor throughout
9c AB CRUNCHES
- Position feet shoulder width apart with less than 90 degree bend at the knees
- Sit up so that the head and upper back come off the floor
- HOLD THIS POSITION Maintain a neutral neck position by keeping your chin off your chest
Now COOL DOWN
It is important to finish your workout with a cool down. This could include 5-10 minutes of descending rhythmic aerobic exercise, using your bodyweight or your choice of cardio machine.
Then don’t forget your COOL DOWN STRETCHES
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