Great Workout Routines For The Gym
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They may not be the most grueling routines, but they are effective nonetheless.
Try the moves from each of the routines below and see what you like.
Exercises for the gym
This routine is designed to work your entire body, every muscle. It's high intensity and a great way to get your heart pumping.
The key to this routine is repetition. You'll be building muscle from all angles.
This is an upper-body workout that will help you shed that mid-section layer.
The plan is simple but it's effective. Perform the exercises below 5-8 times each and complete this for an entire workout.
Push-ups
To perform a push-up, rest your hands on the floor. Ensure your body is straight. Raise your legs until your chest is just above the floor.
Pause. Bend your knees and push your body back to the start position.
Crunches
To perform a crunch, lie on the floor, with your knees bent and resting on the floor.
Extend your arms out in front of you and place your palms on the floor.
Shift your pelvis towards the ceiling, driving your abdominals into the floor.
Breathe in and out as you crunch. Hold for 30 seconds.
Dumbbell squats
For this upper body routine, complete the exercises below 3-4 times.
Then perform these again 3-4 times.
Then perform the same exercises again for an additional 3-4 sets.
Row squat
Start in a high squat position, knees slightly bent.
Lower your legs to the ground, knees pointing out.
Your feet should be hip-width apart. With a dumbbell in each hand, lift your body into a row squat, keeping your abs tight and chest up.
Return to the starting position. Do 3-4 reps with the dumbbells.
Dumbbell standing DB squat
Start standing with your feet hip-width apart and your hands on the floor.
Bend your knees and lower your hips to the ground.
As you lower your hips, lift your chest off the floor, squeezing your abs as you go.
Return to the starting position. Do 3-4 reps.
Dumbbell rotator crawl
Start in the same high squat position as the row squat. Get your feet wider than your hands and bring your heels into your hands.
Your torso should be in a straight line from your shoulders to your ankles. Raise your hips, squeezing your abdominals.
Raise your arms and legs out in front of you. Keep your body in a straight line, as you crawl towards the ground.
As you approach your knees, push off the ground with your legs. In one fluid motion, raise yourself into a standing position.
Dumbbell chair press
Start standing with your feet hip-width apart and your hands on the floor.
Bend your knees and lower your hips to the ground. Your feet should be hip-width apart.
With a dumbbell in each hand, lift your body into a seated position.
Your body should form a straight line from your shoulders to your ankles.
Bend your arms, placing them on your thighs. Shift your pelvis towards the ceiling and lower your body into a flat back.
Squeeze your abdominals as you press the dumbbells up.
Bend your elbows and press them down and in towards your shoulders. Hold the pose for 30 seconds.
Dumbbell row
Start standing with your feet hip-width apart and your hands on the floor.
Bend your knees and lower your hips to the ground. Your feet should be hip-width apart.
With a dumbbell in each hand, lift your body into a standing position, keeping your chest off the floor.
Your arms should be extended in front of you and your palms should be facing your feet.
Bend your elbows and push your body towards the floor, pulling your arms and upper body up until you are in a power position.
Pull back to the starting position and repeat for 3 sets of 10 reps.
Dumbbell bent-over row
Start in the same high squat position as the row squat. With your feet hip-width apart and your hands on the floor, bend your knees and lower your hips to the ground.
Your feet should be hip-width apart. With a dumbbell in each hand, lift your body into a standing position.
Bend your arms, placing them on your thighs. Shift your pelvis towards the ceiling and lower your body into a flat back.
Your legs should be extended out in front of you and your palms should be facing your feet.
Bend your elbows and push your body towards the floor, pulling your arms and upper body up until you are in a power position.
Push back to the starting position and repeat for 3 sets of 10 reps.
Dumbbell flutter kicks
Start in the high squat position, feet hip-width apart.
Lower your body into a lower squat position with your knees bent.
Kicks your legs up, keeping your hips over your toes. Return to the starting position. Do 3 sets of 10 reps.
Bodyweight press
Start in the high squat position, feet hip-width apart.
Lower your body into a lower squat position with your knees bent.
Raise your arms out in front of you and push your body off the floor. Bend your arms, placing them on your thighs.
Shift your pelvis towards the ceiling and lower your body into a straight back.
Your arms should be extended in front of you and your palms should be facing your feet.
Bend your elbows and push your body towards the floor, pulling your arms and upper body up until you are in a power position.
Push back to the starting position and repeat for 3 sets of 10 reps.
