Full Body Burn: Try this workout the next time you are in the gym…

By Krista Harris | 25 October 2021
4 Minute Read

All too often when people are trying to loose weight, they focus on cardio and neglect strength training.

Research suggests that the most effective method of training is strength training, because gaining muscle increases your metabolism, encouraging fat-burn.

Try this full body strength workout the next time you are in the gym…

1. Swiss ball  Deadbug: 10 reps each side x 3

Lie on a mat and make sure you press your back flat against the ground and squeeze your core. Bring your knees in towards your chest and bend at a 90 degree angle, squeezing the swiss ball between your knees and hands. Then, squeezing the ball, drive through your heel as you lower your opposite arm and leg. Complete 10 reps on each side for 3 sets.

2. Renegade Row: 8 reps each side x 3

Balancing on two dumbbells, get yourself into a plank position. Then, whilst engaging your core and keeping your body in a straight line, pull your elbows back towards your hip and squeeze in between your shoulders, alternating sides. Try to minimise the movement through your hips and maintain a strong plank position. Complete 8 reps on each side for 3 sets.

3. Single Leg, Leg Press: 10 reps each side x 3

Start by setting up the Leg Press machine and place your feet on the platform and ensure your knees are at a 90 degree angle, you can achieve this by adjusting the seat height. Then position one foot on the platform and leave one leg straight out in front of you. Push through your heel until your leg is straight, but try not to lock out your knee out at the top, as this could cause injury. Complete 10 reps on each leg and then repeat for 3 sets.

4. Dumbbell Row: 10 reps x 3

Position the bench so that it is angled upwards and lie with your chest at the top, then pull the dumbbells back towards your hip and squeeze in between your shoulders. Repeat 10 times, for 3 sets.

5. Single Leg Glute Bridge: 10 reps each side x 3

Rest your back, just below your shoulder blades, onto a bench and ensure your knees are at a 90 degree angle. Then, lift one leg up and lower yourself with your other leg, ensuring that you push up through your heel. Add weight or resistance to make it harder. Do this exercise for 10 reps on each side for 3 sets.

6. Dumbbell Single-Arm Chest Press: 10 reps each side x 3

Lie on a bench with a slight incline and hold the dumbbells straight above you, then slowly lower one arm at a time so that the dumbbell almost meets your shoulder, then push back up to meet your other arm at the top. Repeat 10 times on each side for 3 sets.

7. Finisher: Row Intervals 30 seconds on, 30 seconds off

Set up the rowing machine by selecting: ‘Select Workout’, ‘New Workout’, ‘Intervals’, ‘Intervals: Time’. Then set your time to 30 second row, 30 second rest for 5 minutes. This will help get your heart rate up and burn more calories at the end of your workout. For a real fat-burner, add this to the beginning and end of your strength workout!

Tip: Choosing your weight…

The weights you use in strength training workouts should be difficult for between 8 and 12 reps. However, if you feel you could do more than 12 reps with that weight, then it is time to increase your weight!

Let us know if you give this workout a go, if you would like to view and save this workout on Instagram, click here.

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