Time to hit the gym
After four weeks of working out at home, let's take fitness to the next level, says Siobhan Byrne
Over the next four weeks, I'll be going through some of my favourite exercises to do at the gym.
Bodyweight exercises always have a place in my fitness routine, and are especially good if you are tight on time or stuck for someone to mind the kids so you can get to the gym.
Strength-training with weights can give you great balance and really help to develop a lean body. If you have been doing our body workouts at home over recent weeks, your fitness levels should be well up there and the body ready to adapt to a good strength-training workout.
September, like January, can be a very busy time in gyms, and if you are joining a gym for the first time you will need to be able to adapt your workouts to the busy gym environment. Cardio equipment like treadmills and cross-trainers are a favourite and tend to be always in use, so let's take what we've learned over the last few weeks and develop a great strength-training workout that doesn't involve waiting around on machines.
You can utilize a small amount of cardio to help the body warm up for a few minutes, and then get straight into your weights workout.
The most important thing about training with weights is to establish good form. This will help protect against injury.
The second most important thing about strength-training is choosing a suitable weight. Always start on a light weight to warm up the muscle.
I always start with larger muscle groups first, for example, if you plan on working out your chest, shoulders and arms, then look to start with chest first as it's the largest of those muscle group, then move on to the smaller muscle groups. This will give the smaller muscles that may be less developed a chance to warm up correctly to help avoid any strain or injuries.
Start with a light weight that you can complete a range of between 12-15 reps with, and increase the weight throughout the sets in small increments, if able. So, let's get started with some of my favourite exercises with weights (below) to add in to your gym workout. You can also do this workout at home.
Introduction to the gym: week 1 of 4
Lunge and pass with kettleball
Alternating kettleball swing
Single leg deadlift
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