#1: Wide Smith Machine Squat
- Set the bar to shoulder height
- 10 – 15 kgs on each side
Bar rested on your shoulder not your neck
- Stand in a wide stance
- Knees and toes pointed outwards
Inhale, bend your knees lo lower yourself until your thighs are parallel to the floor.
Back flat, chest open, knees should not go over your toes, butt pushed back slightly
The weight should be on your heels not your toes
Exhale, push up through the heels to raise the bar back to the starting position
#2: Walking Lunges
Stand tall with your feet shoulder width apart
4- 8 kgs each dumbbell
Take a large step forward with one leg and lower your body toward the floor
Both legs bent at a 90 angle
Exhale, drive through the heel of your front foot to raise yourself back up
Engage your core throughout the exercise to keep your back straight, chest open and look forward
Do not hunch , lean forward , sway your body or look down
#3: Lat pulldown
- Cheat upwards
- Feet firmly on the floor
- Back slightly arched
As you exhale, pull the bar down towards your chest
Squeeze your shoulder blades together for one count. Feel the contraction on your lats
Arms fully extended and lats are fully stretched
Avoid swinging your body back and forth
The upper torso should remain stationary and the movement should only come from your forearms.
Avoid swinging your body back and forth.
#4: Seated cable row
Sit and place your feet firmly on the front platform, keep your knees soft ad slightly bent.
Sit and place your feet firmly on the front platform, keep your knees soft and slightly bent.
As you exhale, pull the handles toward your torso.
Focus on squeezing your shoulder blades together
Back slightly arched
Next => Exercise #5: Dumbbell fly
Theunpretty You’re a life saver! I literally signed up for a membership that’s costing me and was regretting even getting one because I don’t even know how to use the equipments.
jdsan I’ve been pretty nervous about trying the gym out and this post helped me feel comfortable enough to finally give it a go! Thank you 🖖
Priyanka Gupta I did this today, it’s such a great workout! I usually do strength training 4 times a week but due to my exams, I just could hit the gym 2-3 times, and this is perfect, what I neeededdd! You are awesome !