Gym Workout For Beginners

Barbell hip bridge

This exercise benefits: glutes

A) Sit on the floor with a bench behind you and a weighted barbell over your legs. Roll the bar so it’s directly over your hips and lean back so your shoulder blades rest on the bench.

B) Drive through your feet, pushing up your hips (shoulders and feet supporting you). Squeezing your glutes, extend as high as possible. Hold for 5 secs then slowly lower. Do 20 reps.

Deadbug

This exercise benefits: abs

A) Lie on your back with your arms skywards and legs raised and bent at 90 degrees.

B) Slowly lower your arms behind you as you extend your left leg out in front on the exhale, then gently return to the starting position and repeat, this time extending the right leg. Lower the weight if your back arches off the floor. To take it up a notch, hold a 6kg dumbbell. Do 10 per leg.

Dumbbell lunge

This exercise benefits: glutes, quads, hamstrings

A) Stand holding a dumbbell in each hand, then step forwards into a lunge on your left leg. Hold for 3 secs, then push off your left leg to return to the starting position. 

Renegade row

This exercise benefits: abs, shoulders

A) With a dumbbell in each hand, start in a plank position, keeping your pelvis as stable as possible. Row your right arm back without twisting your shoulders, keeping your elbows tucked in to engage your lats. End with your dust by tier hip, then lower the dumbbell back to the floor.

B) Repeat on the other side, then do a press-up. Do 10 reps.

Romanian deadlift

This exercise benefits: core, hamstrings

A) Holding a barbell in your hands, keep your knees slightly bent, your back straight and your core embraced.

B) Hinge forwards at the hips, keeping your arms straight so the barbell is directly in front of your legs. Hold for 3 secs then return to the starting position. Do 10 reps per leg.