A Little Guidance at the Gym

Sometimes a gym can be overwhelming. There are many machines, settings, and exercise choices. Depending on your goals and your main reason for being in the gym programming and exercise selection needs to align with your desired outcome.

Here are some videos demonstrating simplified principles and programming structures for a full body strength training routine that every gym member can follow.

Class A: Lower Body Movement
Class B: Upper Body Movement
Class C: Secondary Lower Body Movement
Class D: Secondary Upper Body Movement
Class E: Core Movement

Sample Workout 1:

A1: Goblet Squat
– Feet hip width apart
– Hold the dumbbell 1 Inch away from your chest
– Think about sitting down on an imaginary chair without losing balance

B1: Seated Cable Row

– Keep a slight knee bend
– Torso upright and stay still
– Hold the handles like holding 2 birds (Don’t hold it excessively tight to avoid too much forearm engagement)

C1: Seated Leg Curl

– Feet point up or stay neutral
– Bring the heels to hips
– Avoid a jerking movement. Slowly lift the legs up

D1: Dumbbell Incline Press

– Elbows and dumbbell aligned, maintain 45 degrees
– Avoid curling the chest up and arching your back excessively
– Focus on breathing into the chest

E1: Side Plank

– Elbow underneath shoulder
– Keep ribs down and stomach flat, avoid arching your back
– Maintain a 45 degree alignment from shoulder to feet

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