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24
05
2018
Gym Exercises

The 7 Most Effective Gym Exercises You Can Do

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Eager to push your gym workout to the next level and see some serious results? These are our go-to exercises for an effective, full-body workout.

Weighted Squats

Squats activate several major muscle groups in your lower body, namely your quads, hamstrings and glutes. When weights are added into the mix, this exercise becomes even more effective at toning and firming. Just make sure you check with a trainer that you’re practicing correct form before you add weights in, because incorrect squats can cause
serious back injuries.

 

Treadmill Sprints

One of the easiest ways to incorporate high intensity interval training (HIIT) into your workout is to do interval sprints on the treadmill. Start off with 5 minutes of walking to start out, and then try 30 seconds of sprinting followed by 30 seconds of walking for a full 10 minutes. Cool down with another 5 minutes of walking and you’ve got yourself a challenging 20-minute workout. If that’s too easy for you, try incorporating an incline.

 

Rowing Machine

While the treadmill is great for fat-burning sprints, the rowing machine is our go-to for building endurance. Working both the upper body and the lower body, you can use the rowing machine for a solid half hour and know that you’re getting a balanced workout. And given that this machine activates muscles in your shoulder and back, it’s great for combatting the effects of hours hunched over your desk.

 

Push Ups

An oldie but a goodie, push ups work your shoulders, triceps, chest and even your abs. If you struggle to maintain stability when doing push ups, start with your knees on the floor and work up to doing them on your toes. The only important thing to maintain is a straight line through your torso. Once you’ve mastered a standard push up, try challenging yourself with push up burpees or a clap between each push up.

 

Overhead Press

Another super effective upper body exercise is the overhead press. Depending on the amount of weight you’re comfortable working with, this exercise can be completed with either dumbbells or a barbell.

And while this exercise works from either a standing or a seated position, if you’re new to this particular move, start out in a standing position with a dumbbell in each hand and use a slight bend in your knees to push the dumbbells above your head until your arms are fully extended. Bring the weights back down in a controlled manner until your elbows reach your sides, and repeat!

 

Jumping Lunges

Lunges have forever been a favourite for gym junkies looking to tone their legs and glutes. Add in a jump between lunges and you’ll have your heart racing and your legs feeling like jelly in no time. This exercise isn’t for the fainthearted, so if you can manage to do twenty in a row without stopping, you’re doing very well.

 

Plank Holds

Plank holds work your abs like no other exercise, which is why we love them so dearly. Incorporate plank holds into your workout routine and you’ll soon see major improvements to the strength of your core. Focus on maintaining a straight line from your head through to your ankles while you push yourself to reach a new PB in planking time.

 

Need a Hand?

If you need advice on form or working around an injury, have a chat to the fitness trainers at Planet Fitness next time you stop by. You can read up about becoming a Planet member here.

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