Looking to get stronger and tone up your body without spending unnecessary time in the gym?⠀
🚨 Try this 45-min full body workout 👇⠀
🔥 Compound movements: ⠀
• Barbell Back Squat: 3 x 6-8 reps – 3 min rest. ⠀
🔥 Squat in the Power Rack for maximum safety. Set the horizontal safety pins so they can catch the bar if you fail to Squat it. Don’t Squat in the smith machine with the bar attached on rails. Machines are ineffective for gaining strength and muscle. And their fixed bar path can injure you. Squat free weights instead using the Power Rack, Squat Rack or Squat Stands. Here’s how to Squat in five simple steps…
- Setup. Face the bar. Grab it tight with a medium grip. Put it on your upper-back by dipping under the bar. Raise your chest.
- Unrack. Move your feet under the bar. Unrack it by straightening your legs. Step back with straight legs. Lock your hips and knees.
- Squat. Take a big breath, hold it and Squat down. Push your knees out while moving your hips back. Keep your lower back neutral.
- Break Parallel. Squat down until your hips are below your knees. Thighs parallel to the floor isn’t low enough. You must break parallel.
- Squat Up. Break parallel then Squat back up. Keep your knees out and chest up. Lock your hips and knees at the top. Breathe.
• Barbell Incline Bench Press: 3 x 6-8 reps – 3 min rest. ⠀
- Position your body on an incline bench on a 30-45 degree angle. Grab a barbell with an overhand grip that’s shoulder-width apart and hold it above your chest. Extend arms upward, locking out elbows.
- Lower the bar straight down in a slow, controlled movement to your chest. Pause, then press the bar in a straight line back up to the starting position.
• Seated Dumbbell Shoulder Press: 3 x 6-8 reps – 3 min rest. ⠀
Seated Dumbbell Press Tips
- Keep your back flat against the pad throughout the duration of the exercise.
- Don’t allow the head to jut forward excessively.
- Drive the bicep to the ear and exhale as you press.
- If you sense any pressure in your neck or traps during the movement, look to address a lack of thoracic spine extension or shoulder flexion.
- Keeping the elbows slightly bent at the top and not locking out entirely will help to keep tension on the shoulders.
- If you can’t lock out the elbows overhead than it may indicate a lack of shoulder mobility due to poor scapular upward rotation.
⠀🔥 Superset isolation movements (2 rounds – 90 sec rest):⠀
• Side Lateral Raise: 10-12 reps.⠀
Grasp dumbbells in front of thighs with elbows slightly bent. Bend over slightly with hips and knees bent slightly.
Raise upper arms to sides until elbows are shoulder height. Maintain elbows’ height above or equal to wrists. Lower and repeat.
• Cable Rope Triceps Pushdown: 10-12 reps
- Set up a cable station with a straight bar on attached to the top pulley.
- Grip the bar with an overhand grip,with your hands slightly less than shoulder width apart.
- Position your feet shoulder width apart,with knees slightly bent for stability.
- Pull the bar down until your forearms are parallel to the floor with your elbows close to your body and your wrists locked in a straight position. This is your staring point.
- Moving only your forearms, push the bar down towards the floor until your arms are fully extended and you feel a stretch in your triceps. Hold for a count of one and squeeze your triceps.
- Return to the start position moving your forearms only. Hold for a count of one then repeat.