Workout Of The Week

Sick and tired of your same old gym routine? Spice things up in your next workout with our Personal Trainers favourite exercises to allow a good full body workout and a decent amount of burn at the same time. 

Warm up with 5 minutes on the rowing machine and 3 minutes of leg swings to warm up the body and joints.

  1. Pull ups: There are so many variations you can try with pull ups but for this routine we are going to do wide, overhand grip pull ups. You have the option to do these on an assisted machine or with a resistance band tied around a regular pull up bar and placing your knee or foot into the loop for a small assist. If you are confident and strong enough to complete all the reps without assistance then go for it! Work for 4 sets of 12 reps.

  2. Dumbbell bent over rows: Using two db's that you can lift with good form and only struggle for the last 2 reps is a great indicator of what weight you should be using. Bend at the hips (like a hinge motion), soften the knees (no locking out) and focus on having your arms long and strong, pulling the shoulders back and down. Bring both db's up and squeeze you shoulder blades together, slowly release back to the starting position. 4 sets 12 reps.

  3. Goblet wide leg squats: Great for targeting inner thighs, glutes and quads, this exercise is best performed with proper shoes on, not converse, but a good quality runner. Ensure your legs are wider than your hips, toes facing slightly outwards, Grab your db or kettle bell and hold it in your hands at chest height, elbows tight to your sides. Lower down into your squat maintaining a strong core. Ensure your knees do not go over your toes. Sit back into your squat like you would sit into a chair. Rise back up, squeeze the glutes and repeat. 4 sets 15 reps. 

  4. Hip thrusts: Lying flat on the floor or mat - on your back, have your feet on the ground knees bent, hip distance apart. Place a db on across your pelvis and hold onto the sides are you raise your hips up as high as you can squeezing your glutes, then lower down with control, flattening the lower back completely. Repeat for 4 sets of 15.

  5. Tricep extensions: Using a plate or db place behind your head in a triangle grip and whilst keeping your elbows as close to your ears as possible, extend up and away from you towards the sky, flexing the triceps. Slowly lower back down and repeat 4 sets of 15 reps.

  6. Shoulder plate press: Using one weight plate, press from chest height, elbows in, up above your head, repeat 4 sets 12 reps. 

  7. Russian twists: Using one db sit on the floor, feet up at 90 degrees, leaning back slightly to activate your core or keep feet down for an easier alternative. Twist side to side tapping the db to the floor each time. 4 sets of 12 reps each side. 

This workout will have you feeling all of the muscles the next day and will challenge you to think about changing up your workouts more often. Let us know how you go and tag us on instagram! @workscore.com.au