A Total-Body Workout For The Gym

1A Deadlift

Sets 3 Reps 12 Rest 90sec

Hold the bar with hands shoulder-width apart. Start with your arms straight and knees slightly bent. Keeping your chest up and your back straight, drive down through your heels and pull the bar up your legs, pushing your hips forwards to stand tall.

1B Dumbbell bench press

SetsReps 12 Rest 90sec

Lie on a flat bench, holding dumbbells with an overhand grip either side of your chest. Drive your feet hard into the floor and press the weights straight up, then lower them slowly to the start position.

2A Reverse lunge

SetsReps 12 Rest 60sec

Holding dumbbells in each hand, take a big step backwards, being sure you have your balance before lowering your back knee until it is just off the floor. Keep your back upright and your front knee in line with your front foot. Return to the start and repeat, alternating legs.

2B Military press

SetsReps 12 Rest 60sec

Stand with your feet together holding the bar level with your shoulders. Brace your core and glutes to keep your balance and press the weights straight up so your biceps are close to your ears, then lower to the start.

3A Goblet squat

SetsReps 20 Rest 45sec

Hold the weight by the bell with the handle pointing down. Keep your chest up and knees wide as you lower into a squat until your elbows touch your legs, then drive back up to stand. 

3B One-arm row

SetsReps 12 Rest 45sec

Support your knee on the bench with the other leg planted wide for balance. Keep a natural arch in your back and your core braced. Keeping your elbow tucked in, lift the weight to the side of your chest. Pause and return slowly. Complete all reps on one side, then the other.

4A Good morning

SetsReps 12 Rest 90sec

Stand holding a barbell on the back of your shoulders, not your neck. Slowly bend forwards at your hips, keeping your legs and back straight. Bend until you feel a stretch in your hamstrings, then rise back to the start.

4B Kettlebell swing

SetsReps 12 Rest 90sec

Stand with your feet shoulder-width apart and push the kettlebell off your body to start the swing. As you lower, hinge at the hips by pushing your glutes back. When you feel a stretch in your hamstrings, drive your hips forward, allowing the kettlebell to rise to head height.

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