Get Rid of Belly Fat Quicker with Real Fitness Sessions

lose belly fat waist measurement - shutterstock

How to Lose Belly Fat with Xercise4Less Gyms

The straightforward truth is that belly fat is harmful to your health and many of us are carrying far too much weight around our middle. Stomach fat is visceral which means it’s wrapped around our internal organs and can lead to diabetes, heart disease and a whole host of other medical issues.

So how do we get rid of belly fat? Xercise4Less Gyms has picked out some powerful types of exercise that will really help your body burn fat. With these great routines you’ll torch fat, including visceral fat, all over your body by igniting your core muscles. Read on to stop your waistline expanding and move closer to that dream washboard stomach!

fitness 12 days of Christmas 2019

Reduce Excess Belly Fat on the Treadmill

Running on a treadmill can be an effective approach to losing belly fat. But to start shedding pounds you’ll want to run at an incline which has been shown to increase total calorie burn by as much as 50 percent. So, when you’re in your local Xercise4Less gym, start running on the treadmill at an incline and you’ll soon see the belly-fat-burning effects. Try this calorie-shredding treadmill routine: start out walking on a treadmill at an incline for 5-10 minutes to warm up before jogging for 10 minutes. Then run for 5 minutes before returning to a jog. Continue changing it up on the treadmill with 5-10 minutes of jogging followed by 5-10 minutes of running until you hit 30 minutes. If you want to burn even more visceral fat, then keep going until 45 minutes have elapsed and start losing those love handles.

circuit training workout - treadmill running

Rid Yourself of Love Handles on the Rowing Machine

Rowing is a fantastic fat-blasting cardio workout and should be a part of your Xercise4Less gym programme. You’ll boost belly fat loss with the heart rate increase a rowing machine workout provides and the afterburn it offers. Work out the muscles in your legs, core, arms, shoulders, and back and burn calories all over your body as you work hard on the rowing machine. Why not try this great 4-minute rowing circuit? Row for 20 seconds and then rest for 10 seconds. See how many metres you’ve rowed in that 20 seconds. Now repeat this rowing routine eight times, trying to beat your distance record every time. When you’ve done this four-minute circuit, row 500 metres as fast as you’re able to blast as much stomach fat as you can. The time you’ve set is the target for your next belly fat rowing session.

rowing machine workout - losing belly fat blog

Blow Belly Fat Away with a Real HIIT Session

The intense bursts of fast-paced cardio that a HIIT gym session provides is one of the best workouts possible for losing belly fat. Keep muffin tops at bay with this high intensity workout that burns total and visceral fat. Even better it’s over quicker than normal gym sessions! Try this HIIT workout after warming up for ten minutes: do as many reps as possible of your favourite exercise like squats, push-ups, kettlebell swings or single-arm rows in 30 seconds. Rest for 30 seconds and then try a different exercise for another 30 seconds. That’s one round. Continue your HIIT belly-fat-losing session at your local Xercise4Less gym for 10 rounds in total and look forward to a stronger, leaner core.

circuit training workout - lunge

Strength Training Exercises to Lose Belly Fat

Boost your metabolism by putting on more muscle. Put on more muscle by trying some anti-belly fat strength training exercises. Enjoy the afterburn effect of weightlifting as you gradually increase the muscle load during your strength training session. Compound strength training exercises such as deadlifts, squats, leg presses and lunges hit every major muscle group and are more effective in reducing body fat than isolation movements like biceps curls or triceps dips. Weightlifting exercises best for burning belly fat include bench presses, chest presses and push-ups as well as pull-ups, pullovers and rows. Power lifts such as clean and jerks and snatches are also great exercises for losing belly fat quicker at your local Xercise4Less gym.

Weight Training

Yoga Classes to Reduce Belly Fat

You might not have been expecting Yoga to be helpful in the struggle to lose belly fat, but yoga plays an important part in switching on the abdominal muscles in your stomach. You won’t burn as many calories as running on an incline or strength training, but you will build muscle and muscle endurance which will in turn boost your belly-fat-shredding metabolism. Join a group Yoga class at your local Xercise4Less gym and practice the best calorie-blasting yoga poses including Plank Pose, Seated Forward Bend, Chair Pose, Chaturanga Dandasana, Sun Salutation, Wheel Pose or Mountain Pose.

Yoga Class

Losing Weight with Xercise4less Gyms

Whatever you need to accelerate weight loss Xercise4Less Gyms can provide. We offer all the tools you need to blast belly fat from amazing gym facilities like the Combat Zone and Ladies Only Gym Zone to up to 40 inclusive fitness classes including fat-burning Yoga sessions and transformative Boot Camps. Our supportive gym community with friendly gym members and expert personal trainers is always on your side in the battle against bulging bellies!

Fitness For Life Menu: Week 1-4: Starting your Fitness Journey

get rid of your love handles - plank

Introducing yourself to your Fitness Journey:

Ease your way into the journey to ensure you build up your fitness as naturally as possible, maintaining more efficient and realistic results. It will take up to four weeks for you to start seeing your body change, so don’t panic or throw in the towel if you fail to see improvements after the first week. Compose your own workout from the options below; factoring in the length of workout you want to perform and your current fitness level. We recommend you give all the options a try, eventually finding the right exercises that can help you achieve your personal targets.

Menu 1 - Sam Chia X trainer

Menu 1: It takes 4 weeks for you to start seeing your body change

Starter – Warm up

  • 2 mile walk on the treadmill
  • 250m on the rower
  • 2 miles on the bike
  • Burn 100 calories on the cross trainer
  • 5-minute stretch
Menu 1 - Chia treadmill walk

Main – Full Body

  • 50 bodyweight squats
  • 30 push ups
  • 20 tuck jumps
  • 10 burpees
  • 20 mountain climbers
Menu 1 - Sam Chia push up

 

Dessert – Core

  • 30 second plank
  • 50 ab crunches
  • 30 seconds of flutter kicks
  • 40 heel touches
  • 20 Russian twists
get rid of your love handles - ab crunch

We have selected these activities to help ease you into a new routine. The exercises are not too rigorous but will leave you feeling as though your session has been worthwhile. This is an introduction to 2020, and of course, we have catered for an overindulged festive season.

What's next?

After you have completed the first menu, turn your attention to the next menu with increased intensity and difficulty. 

Fitness For Life Menu: Weeks 5-8: Owning your Fitness Journey

fitness for life - sam chia - main
fitness for life - sam chia x trainer

Build up the intensity to start noticing results

Over the next four weeks, you will build-up your intensity, pushing your body further than you did in the previous menu. This is the time frame in which others will begin to notice your hard work, giving you a sense of achievement and encouragement to follow the next sequence of exercises. Again, tailor the options provided to meet your targets and ensure you gain the most from your workouts. As your body adapts to the increased intensity, the exercises will become easier on a weekly basis.

Menu 2: It takes 8 weeks for your family and friends to see your results

Starter – Warm up

  • 1 minute of step ups
  • 5 minute incline walk on the treadmill
  • 50 calories on the bike out of the saddle
  • 2 miles on the cross trainer
  • Climb 5 flights on the stepper

 

Main – Full body

  • 10 jump squats
  • 5 pull ups (assisted or non-assisted)
  • 20 weighted walking lunges
  • 30 second dead hang
  • 30 seconds of high knees

 

Dessert – Core

  • 20 leg raises
  • 45 second plank
  • 30 toe taps
  • 20 reverse crunches
  • 10 ‘V’ sits

Following this segment of the journey will help you to feel more comfortable and in more control of your fitness journey, giving you the confidence to challenge yourself and maximise your workouts. At this point, your family and friends should be starting to notice transformations of your body. This sequence will also make you aware of your improved levels of fitness as well as bettering your general wellbeing.

fitness for life - sam chia step ups

Keep going, take your fitness journey to the next level...

As you continue your fitness journey, you will start to feel the benefits of your hard work with real results beginning to show to those around you. See the third menu for the next step of the journey.

Fitness For Life Menu: Weeks 9-12: Taking your Fitness Journey to the next level

X4L fitness for life - Sam Chia Plank

Push the boundaries and reach your goals

Ramp up the tempo of your journey over the next four weeks with high-intensity exercises to improve your fitness levels. Working on all parts of your body, this menu delivers a variety of exercises and workouts to give you exactly what you need to further your development and see a transformation in your body, with visible results for all your hard work and dedication over the past 12 weeks.

X4L fitness for life - Sam treadmill jog

Menu 3: It takes 12 weeks for the rest of the world to see your results

Starter – Warm up

  • 20 box jumps
  • 1-mile jog on the treadmill
  • 100 calories on the bike
  • 2 miles on the cross trainer
  • Climb 10 flights on the stepper

 

Main – Full body

  • 10 barbell squats
  • 20 burpees
  • 1-minute jabs on the bag
  • 1-minute wall sit
  • 20 kettlebell swings

 

Dessert – Core

  • 30 second side plank
  • 1 minute of bicycle kicks
  • 30 Russian twists
  • 50 scissor crunches
  • 10 weighted Turkish get ups

Once you have completed this phase of the journey, your body will have successfully adapted to the gradual build-up in intensity and difficulty of the exercises. Thus, ensuring an improvement in your physical condition which will be noticeable to all those around you. Your journey does not stop here, though. Continue to develop and progress your fitness levels to prevent throwing all your hard work over the past 12 weeks away.

X4L fitness for life - russian twists

Your fitness journey doesn't stop here...

Whilst you have gone through a significant change to your fitness regime over the past 12 weeks, it is important not to become complacent. Your fitness journey is for life not just a short-term project. Now you have a range of exercises and experiences to draw from, you can customise your own workout programme accordingly. If you feel you need more guidance or more assistance, feel free to ask one of our friendly personal trainers who will be more than happy to offer their expertise to ensure you continue smashing your targets with us at Xercise4Less gyms. After all, fitness is for life, not just for January.

Cross Trainer Workout Guide

Cross Trainer

For the best cross training fitness use our Full Body Cross Trainer Workout Guide. At Xercise4Less gyms you’ll find all the equipment for effective functional cross training whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user. Working out on a gym equipment cross trainer is simply easier with Xercise4Less with our 16 ellipticals and cross trainer gym machines available in your local People’s Gym.

Energise your health and wellbeing with this full body cross training fitness session. Build your stamina and improve your overall fitness through a heart-pumping cardio workout. Hit your exercise goals even quicker with this cross trainer gym session. Talk to our friendly Personal Trainers to see how you can make cross training an important part of your Xercise4Less fitness plan.

How to Work Out Your Whole Body with Cross Training Exercises

Cross trainers are highly effective for losing weight, providing an intense workout for the entire body but taking it easy on your joints. Gym cross training machines are also highly adaptable, and you can tailor your workout to target specific muscle groups. It’s simple as well to learn how to work out with a cross trainer and a cross training machine is one of the safest pieces of gym equipment. A gym cross trainer machine provides both an upper-body workout and the lower-body workout of any elliptical machine.

When using a cross trainer in your local Xercise4Less gym, good posture will ensure that you get the most from your cross training session. Remember to keep your back straight, your hands at shoulder height on the handlebars, and concentrate on keeping your heels down on the pedals. Go at your own pace on the cross trainer gym machine but try changing the intensity through varying the speed and the resistance once you’re comfortable working out on a cross trainer.

You should have no problem getting to grips with the good quality cross trainers available in our gyms, but our Personal Trainers are always on hand to provide advice or cross training tips. Every one of our gyms is fully equipped with cross training machines including 16 ellipticals.

Read on for more detailed instructions on how to get the most from this cross training fitness guide.

Full Body Cross Training Workout Session

Lift your cardio performance with this cross trainer machine workout. If you’ve just joined the gym or are new to gyms, you’ll find this a great cross training workout to start with. Exercise in the cardio section of your local Xercise4Less gym and mimic walking, running and climbing stairs as you benefit from an effective full-body workout on the cross trainer over 30 minutes.

This continuous cross training gym workout consists of 5 stages, each stage lasting for 6 minutes:

 

Cross Trainer Workout Stage 1

This is the warmup section. You need to be training at 40 percent of your maximum effort level. The cross trainer gym machine should be set to a resistance level of 4.

 

Cross Trainer Workout Stage 2

You need to increase your cross training fitness pace up to 60 percent of your maximum effort level during this stage. Also raise that cross trainer resistance up to level 8.

 

Cross Trainer Workout Stage 3

A mix of high and low intensity at resistance level 12 will take you through this cross training gym stage. Each minute of stage 3 is going to consist of 50 seconds of low intensity 40% effort level. Then the last 10 seconds of each minute put your hands on the fixed handlebars and at your max effort level really drive those legs and sprint for some intensive functional cross training.

 

Cross Trainer Workout Stage 4

Reduce the cross trainer gym machine resistance back down to level 8. This cross training stage will be a continuous 6 minutes at a 60 % effort level.

 

Cross Trainer Workout Stage 5

The final cross training fitness stage is the cool down, bring the cross trainer resistance level back down to level 4 and your effort level at 40 percent to finish off your full body workout.

Join Xercise4Less Gyms for the Best Cross Training Workouts

When it comes to cross training gyms, there’s nowhere better than your local Xercise4Less fitness centre. Not only do we provide enough exercise equipment like 19 ellipticals and cross trainers for our gym members, but we offer more than 400 pieces of fitness gear in every gym. Use this Full Body Cross Trainer Workout Guide as part of your Xercise4Less exercise programme and achieve your health and wellbeing ambitions even quicker than you’d hoped.

Using the cross trainer for a full body functional cross training workout is helpful no matter where you are on your fitness journey. If you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user, the People’s Gym provides the right equipment and the right workout environment. From a dedicated Ladies Only gym zone and energising Spin studio to a full-on combat zone and an effective functional fitness area, our gym members have everything they need to get fitter quicker. Sign up to an Xercise4Less gym membership and enjoy heart-racing inclusive group exercise classes including the latest Les Mills fitness session. Or change your whole outlook on fitness and nutrition with our amazing Body Transformation Camps and Boot Camps run by our friendly expert Personal Trainers.

Join Xercise4Less Gyms today and start seeing real results for your real body using gym cross trainer machines or lifting the heaviest free weights. Whatever you need to realise your fitness ambitions, Xercise4Less Gyms provides it.

Free Weights Workout Guide

Free Weights
Free Weights

Get set for a full body transformation with the Xercise4Less Gyms Full Body Free Weights Workout Guide. Whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user, you’ll always get more out of your fitness sessions at an Xercise4Less gym.

Sit down with one of our expert and friendly Personal Trainers to plan an exercise programme that works for your real body. Make sure that free weights are a central part of your fitness plan and you’ll melt fat and tone up far quicker than with cardio alone. Check out the details of our highly effective Full Body Free Weights Workout Guide below using free weights like dumbbells and barbells.

How to Work Out Your Whole Body with Barbell Exercises

Use the 350 sqm of dedicated free weights floor in an Xercise4Less Gyms to really build up your fitness. Check out the following body sculpting exercises in our Xercise4Less Full Body Free Weights Workout Guide:

Free Weights Forward Lunges
Free Weights Reverse lunge
Free Weights Incline Dumbbell Sets
Free Weights Flat Chest Flye
Free Weights Seated Shoulder Press
Free Weights Dumbbell Skull Crusher
Free Weights Hammer Curl
Free Weights Rear Delt Fly

 

Try these top free weight exercises the next time you hit your local Xercise4Less gym for a stronger, leaner, fitter you. Focus on quality free weights reps with good form. If you’d prefer to focus on specific parts of your body with free weights, check out our Upper Body Free Weights Workout Guide or the Xercise4Less Lower Body Free Weights Workout Guide.

With the Full Body Free Weights Workout Guide you can work out with free weights ranging from 2kg to 75kg to transform your whole body. We provide every piece of exercise equipment you need to get you fitter and stronger. But don’t worry if you’re struggling with lifting technique or have any exercise questions, our Personal Trainers will be right by your side to advise and motivate you with any free weights issues.

Read on for more detailed instructions on how to perform these total body free weights exercises correctly.

Whole Body Free Weights Reverse Lunge Workouts

See a whole host of lower-body benefits from this whole body Free Weights Reverse Lunge.

Hold a pair of dumbbells by your sides, stand straight and brace your core muscles. Take a giant step backwards with your left foot. Bend your right knee until it’s at 90° and lower your left knee until it is also bent at a right angle. Then push back up and return to the starting position. Hold a pair of dumbbells by your side as you lunge backwards. You can opt to alternate legs with your reps or do all of them on one leg before switching to the other.

Do 13-15 Free Weights Reverse Lunge full body reps. Repeat in 3 sets.

Work Out Your Whole Body with Free Weights Flat Chest Flye

Work your pecs hard with the amazing Flat Chest Flye free weightsexercise.

This free weights session uses dumbbells and a flat bench. Lie with your head and shoulders supported by the flat bench and your feet flat on the floor. Hold the dumbbells directly above your chest, palms facing each other, then lower the weights in an arc out to the sides as far as is comfortable. Use your pectoral muscles to reverse the movement back to the start. Keep a slight bend in your elbows throughout and don’t arch your back. Try not to overstretch.

Do 13-15 Flat Chest Flye free weights reps. Repeat in 3 sets.

Full Body Seated Shoulder Press Free Weights Exercises

A compound free weights workout the Seated Shoulder Press really builds shoulder strength and muscle.

This full body free weights session uses a barbell and an adjustable bench. Adjust the barbell to just below shoulder height while standing then load the desired weight onto the bar. Place an adjustable bench beneath the bar in an upright position. Sit down on the bench and take the bar using a pronated grip. Inhale, brace, tuck the chin, then lower the bar to the top of your chest. Exhale and press the bar back to lockout. Repeat for the desired number of repetitions.

Do 15-20 Seated Shoulder Press free weights reps. Repeat in 3 sets.

free weights-upper body workout guide

Full Body Dumbbell Skull Crusher Free Weights Workout

A great free weights movement for the triceps when you’re trying to build your arms, the Dumbbell Skull Crusher should definitely be included in your workout plan.

With a dumbbell in each hand, lie on a bench or stability ball and extend both arms overhead. Bend your elbows so your forearms are parallel to the floor. Slowly straighten your arms, then lower them to the starting position.

Do 10-12 Dumbbell Skull Crusher free weights reps. Repeat in 3 sets.

Whole Body Free Weights Hammer Curl Session

Boost your biceps with a Hammer Curl using dumbbell free weights.

Stand up with your torso upright and a dumbbell on each hand being held at arm’s length. The elbows should be close to the torso. While holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a moment as you squeeze the biceps. Inhale and slowly begin the lower the dumbbells back down to the starting position.

Do 10-12 Hammer Curl free weights reps. Repeat in 3 sets.

free-weight-hammer-curl

Free Weights Full Body Rear Delt Fly Sets

The free weights Rear Delt Fly targets your upper back muscles and shoulders but also benefits your spine and hips.

A rear delt fly whole body exercise is done with dumbbells. Make sure to maintain a neutral spine position and avoid moving your torso. Stand with your legs hip-width apart and hold two dumbbells by your side. Bend your torso forward and bend your legs slightly so that your arms extend below your body with your hands facing each other as you hold the free weights. Exhale and raise your arms out to your sides with your hands facing down, squeezing your shoulder blades together during the movement. Inhale and lower your arms to the starting position. This is 1 rep.

Do 8-12 Rear Delt Fly free weights reps. Repeat in 3 sets.

Join Xercise4Less Gyms for Superb Free Weight Workouts

With 350 sqm of a free weights floor at Xercise4Less Gyms you’ll find all the exercise equipment you need for the most challenging fitness journey. Use our free weights racks guide for a total body workout with free weights ranging from 2kg to 75kg. If you’d prefer to split your free weights workout, then check out our Xercise4Less Upper Body Free Weights Workout Guide or our Lower Body Free Weights Workout right now.

Whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user, at the People’s Gym we offer everything you need to hit your fitness goals. Work with super motivated Personal Trainers to help you achieve your health ambitions. Work out with our fitness community in inclusive group exercise classes including Les Mills fitness sessions or in a dedicated Ladies Only gym zone. Add in a special Spin studio, a combat zone, a functional exercise area and our incredible Body Transformation Camps and Boot Camps and our gym members have every advantage on their journey to improved fitness.

Join Xercise4Less Gyms today and you’ll quickly work out why we’re the first stop on your fitness journey as you transform your real body with free weights and see real benefits from fitness the Xercise4Less way.

Dumbbells Workout Guide

Dumbbells
Dumbbells

Dumbbell workouts should be a key part of your inclusive Xercise4Less exercise plan whether you’re ready to join a gym, new to gyms, a casual gym goer or already an experienced gym user. Exercise at your local friendly Xercise4Less gym with our full body dumbbell workout guide and help transform your whole body.

A full body dumbbell workout is superb for building muscle and burning fat. Complex dumbbell exercises work multiple muscle groups and help you shed calories as you work out your whole body from your legs to your upper body with dumbbells.

How to Work Out Your Whole Body with Dumbbell Exercises

For optimum results from this Xercise4Less full Body Dumbbells Workout Guide, do three to five sets of each of the following dumbbell exercises and see real whole body benefits:

3 Dumbbell Deadlifts

3 Dumbbell Cleans

3 Dumbbell Front Squats

3 Dumbbell Shoulder Presses

3 Dumbbell Reverse Lunges (each leg)

3 Dumbbell Push Presses

3 Dumbbell Bent Over Rows

 

Repeat these dumbbell lifts back to back, with no rest in between. Once you complete the set of full body dumbbell exercises, take a one-minute rest.

Try to make your transitions between each of the total body dumbbell lifts as smooth as possible and focus on quality reps with good form. Make sure you use a dumbbell that is light enough for you to maintain good technique. If you’d prefer to focus on specific parts of your body, check out our Upper Body Dumbbell Workout Guide or the Xercise4Less Lower Body Dumbbell Workout Guide.

Our Personal Trainers will also be on hand to advise you on dumbbell workout technique if you need help. Xercise4Less gyms are stuffed with all the equipment you need to achieve real full body results. With our dumbbell workout guide you can choose from just under 3.5 tonne of dumbbells 2-75kg including triple pairs 2-30kg and just over 1.5 tonne of disc weights to transform your real body.

Read on for more detailed instructions on how to perform these dumbbell exercises correctly.

Dumbbells Deadlift Full Body Exercises

For a massive full body workout, the Dumbbells Deadlift exercise is very helpful.

Hold a pair of dumbbells at arm’s length in front of your thighs using an overhand grip. Stand with your feet hip width apart and slightly bend your knees.

Brace your core and without changing your knee bend, hinge at the hips and lower your torso until it’s almost parallel to the floor. As you lower the dumbbells, keep them as close to your body as possible. Pause, then raise your torso back to the starting position and repeat.

Dumbbells Clean Leads to a Full Body Workout

Use the Dumbbells Clean exercise for a whole body workout.

Squat down and hold two dumbbells in front of your feet with an overhand grip. Flip your wrists so that they face forwards and bring the dumbbells to your shoulders, slightly jumping as you do.

Slowly straighten your legs to stand. Then lower the dumbbells down to your thighs before moving into squat position and repeating to get a real sweat on.

Dumbbells Front Squat for a Full Body Workout

Depend on the Dumbbells Front Squat exercise for a full body workout experience.

Face forward and stand with your feet hip width apart holding a pair of dumbbells by your sides. Your starting position is balancing each dumbbell on top of each shoulder with elbows facing forward.

Keep your back straight and your chest high, then squat down by bending your hips back while allowing your knees to come forward slightly pointed in the same direction as your feet. Lower until your thighs are just parallel to the floor. To return to the starting position, extend your knees and hips until your legs are straight. Repeat.

Whole Body Workout with a Dumbbells Shoulder Press

For a full body workout, a Dumbbells Shoulder Press works perfectly.

Hold the dumbbells at your shoulders with palms facing forwards and elbows out to the sides and bent at a 90-degree angle. Without leaning back, extend through your elbows to press the dumbbells above your head. Then slowly return to the starting position.

Full Body Workout with a Dumbbells Reverse Lunge

Supercharge a whole body workout with this Dumbbells Reverse Lunge exercise.

Stand tall with your feet shoulder width apart and a pair of dumbbells in your hands. Your arms should hang straight down by your sides. Push your chest out and take a large step backward, lowering your rear knee toward the ground while keeping your front shin as vertical as possible. Push yourself back to the starting position and repeat for the desired dumbbells reps before switching legs.

Dumbbells Push Press Full Body Exercises

As part of your full body workout, incorporate a Dumbbells Push Press in your exercise programme.

Hold a set of dumbbells just outside your shoulders, with your arms bent and palms facing each other. Dip your knees, and then push up explosively with your legs as you press the dumbbells straight over your shoulders. Lower the dumbbells back to the starting position and repeat as necessary.

Full Body Workout with Dumbbells Bent Over Rows

There’s nothing better than a full body workout using a Dumbbell Bent Over Row.

Holding a dumbbell in each hand bend your knees slightly and hinge at the hip so your upper body is almost parallel to the floor. Keep your core tight and your back straight as you row the dumbbells up to your chest. Lower and repeat to give your whole body a workout.

Join Xercise4Less Gyms for the Best Dumbbells Workout Plans

As a real fitness centre that delivers impressive results for real bodies, Xercise4Less Gyms provides all the dumbbells you need to achieve a total body transformation. Check out too our Upper Body Dumbbell Workout Guide or the Xercise4Less Lower Body Dumbbell Workout Guide to split your dumbbell workouts. Dumbbell workout guides are only a small part of what we offer our Xercise4Less gym members.

No matter what stage of the fitness journey you’re at, ready to join a gym, new to gyms, a casual gym goer or an experienced gym user, at the People’s Gym our friendly personal training experts will guide and motivate you towards the most ambitious fitness goals. Not only do you get a great value gym membership, you get a massive range of state-of-the-art gym equipment including just under 3.5 tonne of dumbbells, a dedicated Ladies Only gym zone, a Spin studio, functional fitness area and a combat zone in our gyms nationwide. Add in the impressive results of our Body Transformation Camps and Boot Camps, and the wide range of group fitness classes including Less Mills workouts and you have the ingredients for a real Xercise4Less gyms.

Join Xercise4Less Gyms today and work out an inclusive exercise plan including dumbbell exercises with our friendly Personal Trainers to start transforming your real body into the real body shape that you want.

Barbells Workout Guide

Barbells
Barbells

Our Full Body Barbell Workout Guides will really raise the bar for your standards of fitness. Whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user, you’ll find Xercise4Less gyms the place to supercharge your health and wellbeing.

With this full body barbell workout session, you can really challenge your whole body forcing your muscles to react and start burning fat. Always make sure barbell exercises like the Barbell Bench Press are a key part of your Xercise4Less fitness programme.

How to Work Out Your Whole Body with Barbell Exercises

For real results from this Xercise4Less Full Body Barbells Workout Guide, take on the following barbell exercises:

Repeat these barbell lifts back to back. Try to make your transitions between each of the total body barbell moves as smooth as possible and focus on quality reps with good form. Once you complete the set of full body barbell exercises, take a one-minute rest.

If you’d prefer to focus on specific parts of your body with barbells, check out our Upper Body Barbell Workout Guide or the Xercise4Less Lower Body Barbell Workout Guide.

Don’t despair if you can’t get a handle on how to use these whole-body barbell workouts. Our Personal Trainers will also be on hand to advise you on the best barbell workout techniques whenever you need help or advice. Xercise4Less gyms are stuffed with all the barbell equipment you need to achieve real full body results. With our barbell workout guide you can choose from 2 Sets of 10-45kg straight barbells and 2 Sets of 10-45kg EZ Curl barbells to transform your whole body.

Read on for more detailed instructions on how to perform these full body barbell exercises correctly.

Full Body Barbell Bench Press Exercises

Begin your whole body barbell workout the right way with the Barbell Bench Press and start shredding fat.

Start with this classic upper body exercise, the Barbell Bench Press, by lying back on a flat bench holding a barbell in the rack above you with a shoulder-width, overhand grip. Lift the barbell off the rack and position it above your chest with arms fully extended. From the starting position, inhale and lower the barbell slowly until it touches the middle of your chest. Push the barbell back to the starting position explosively as you exhale. That’s one rep.

Do 6-8 Barbell Bench Press whole body reps and repeat in 3 sets. Rest for 1 minute.

barbell bench press xercise4less workout

Whole Body Barbell Military Press Workouts

Try this whole body Barbell Military Press and see impressive shoulder benefits.

Position your feet close together and lift the barbell up to your shoulders, palms facing forward. Press the barbell above your head explosively until your arms are fully extended, then with control lower the barbell.

Do 6-8 Barbell Military Press full body reps and repeat in 3 sets. Rest for 1 minute.

Complete Body Workout with Barbell Back Squat Sets

A Barbell Back Squat is the ideal full body exercise to start building up your muscles.

Stand with your feet more than shoulder-width apart and hold a barbell across your upper back with an overhand grip. Do not rest the barbell on your neck. Hug the barbell into your traps to engage your upper back muscles. Slowly sit back into a squat with head up, back straight and backside out. Lower until your hips are aligned with your knees, with your legs at 90 degrees. Drive your heels into the floor to push yourself explosively back up. Keep form until you’re stood up straight for your first barbell back squat rep.

Do 10 Barbell Back Squat full body reps and repeat in 4 sets. Rest for 1 minute.

barbell back squat sets-barbell full workout guide

Work Out Your Whole Body with Barbell Deadlift Workouts

Work your grip, glutes and your back with the amazing Barbell Deadlift exercise.

Squat down and grasp a barbell with your hands shoulder-width apart. Keep your chest up, pull your shoulders back and look straight ahead as you lift the barbell. Take the weight back onto your heels and keep the barbell as close as possible to your body. Lift the barbell to thigh level, pause, then control your return to the start position.

Do 5 Barbell Deadlift full body reps and repeat in 3 sets. Rest for 1 minute.

Full Body Barbell Bent Over Row Exercises

Pummel your back muscles with a Barbell Bent Over Row and energise your whole body.

Grab a barbell with an overhand grip, hands shoulder width apart. With your legs slightly bent, keep your back straight and bend your upper body forward until it’s almost perpendicular to the floor. Row the barbell upwards into the lower part of your chest. Pause. And return to the start position with control.

Do 8 Barbell Bent Over Row full body reps and repeat in 4 sets. Rest for 1 minute.

full body barbell bent over row-barbell workout guide

Full Body Barbell Shrug Reps

The Barbell Shrug is highly effective for your neck and shoulders.

Hold a barbell with overhand grip, shoulder width apart. Raise your shoulders as high as you can go, then lower the shoulders back down and repeat.

Do 6 Barbell Shrug full body reps and repeat in 4 sets. Rest for 1 minute.

Join Xercise4Less Gyms to Work Out the Best Barbell Exercises

At Xercise4Less Gyms we want you to improve your health and wellbeing through exercise. We make it easy for our gym members to work out by providing all the exercise equipment they need to incinerate calories and build muscle. That includes 2 Sets of 10-45kg straight barbells and 2 Sets of 10-45kg EZ Curl barbells so you can achieve the toughest of fitness goals. Use our Full Body Barbell Workout Guide to supercharge your fitness programme. If you’d prefer to split your barbell workout, then check out our Xercise4Less Upper Body Barbell Workout Guide or our Lower Body Barbell Workout right now.

Whatever fitness equipment you want to use on your fitness journey, Xercise4Less Gyms will be on hand to help you hit the hardest exercise targets. Whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user, at the People’s Gym we offer everything you need to hit your fitness goals. Our gym members enjoy dedicated Ladies Only gym zone, special Spin studio, a combat zone as well as a functional fitness area. The Xercise4Less gym membership also benefits from inclusive group exercise classes including Les Mills fitness sessions and friendly Personal Trainers ready to encourage and advise you. You can also take advantage of our incredible Body Transformation Camps and Boot Camps to start shaping and toning your real body.

Join Xercise4Less Gyms today to see how you can change your health and fitness for ever using whatever exercise equipment or workout classes you want including barbells!

Dip Station Machine Workout Guide

Dip Station
dip machine male fitness-workout guide

Ready to work your chest, triceps and shoulders? Use this Dip Machine Workout Guide from Xercise4Less Gyms to work your upper body and take you to a new level of fitness. This assisted dip machine takes a compound push exercise to strengthen the triceps, deltoids and pecs to keep your body in balance and make any daily activities that require pushing even easier. That’s always handy whatever your current level of fitness is from ready to join a gym, new to gyms to a casual gym goer or an experienced gym user.

At your local Xercise4Less gym you should incorporate this dip exercise machine routine into your arm and chest days. Why not sit down with one of our expert Personal Trainers who’ll be happy to discuss how to include this Dip Machine Workout Guide in your gym work. Working out with a weighted dip machine will really pump your arms and shoulders so read on for more detail on how to get the best from doing dips.

Strengthen Your Upper Body with These Dip Machine Exercises

Assisted dip gym machines are equipped with weights and cables that allow you to select how much upward assistance you need to complete your dips. Target your triceps, deltoids, pectorals with this Xercise4Less Dip Machine Workout Guide to start shaping your body and seeing real results.

Each dip machine has a seat, a pair of parallel bars with handles, and a weight stack. You either stand or kneel on a levered platform which is connected to the weight plate by pulleys. Be sure to read and follow the instructions that accompany the dip exercise machine in your gym. If you’re unsure about exercising with the dip machine for your chest, just talk to our Personal Training staff who’ll be happy to provide guidance on dip machine technique.

As your strength increases through increased repetition of assisted dips, you can add more machine weight. The heavier the weight, the less body weight you will be dipping. When you’re able to do dips with good form, you can decrease the amount of assisted weight until you reach zero weight.

Read on for more detailed instructions on how to get the most from the triceps dip machine in your local Xercise4Less gym.

How to Use the Dip Machine Effectively

To use the assisted dip machine, select the weight you want to use, belt yourself into the seat and firmly grasp the handles. Keep your elbows in at your sides to target the triceps; your elbows should be bent at a 90 degree angle. As you contract your triceps, extend your arms downwards as you exhale. Slowly let your arms come back up to the starting position as you inhale.

Keep your back should be in neutral position and try not to scrunch your shoulders around the ears. Don’t lock your elbows at the top of the movement and maintain a straight line without any forward lean if you want to work your triceps on the dip exercise machine.

Do 8-12 machine dips for chest and repeat in 2 sets.

Join Xercise4Less Gyms for an Amazing Dip Station Workout

Join Xercise4Less Gyms and join a community of real fitness enthusiasts. It doesn’t matter your level of fitness. Everyone from just ready to join a gym and new to gyms to a casual gym goer or an experienced gym user, fits into the People’s Gym environment. Whether you’re happy to work out on the dip gym machine or prefer to work out in a spin studio, we’ve got what you need to supercharge your health and wellbeing. Our friendly Personal Trainers are ready and waiting to guide and support you wherever you are on your fitness journey.

The latest fitness equipment is a given with Xercise4Less Gyms but it’s only part of your exercise experience when you’re a gym member. Xercise4Less membership includes a private Ladies Only gym zone, full-on combat zone and functional fitness area as well as over 400 pieces of exercise equipment. Our gym members also benefit from the latest group exercise classes including world famous Les Mills fitness sessions. Change your attitude to fitness for ever and start shaping your real body with our fabulous Body Transformation Camps and Boot Camps.

Join Xercise4Less Gyms today and use our Dip Machine Workout Guide and start cranking out dips in your local fitness centre!

Stair Mills Workout Guide

Stair Master
Stair Master

Ready to engage and strengthen your lower body’s largest muscle groups? Use this Stair Mill Workout Guide from Xercise4Less Gyms and work on your thighs, calves, hamstrings, and glutes on our 6 gym climbmills. This stair climber exercise guide will be useful for every fitness level from just being ready to join a gym, new to gyms, a casual gym goer or if you’re already an experienced gym user.

A stair climber stepmill is a great piece of equipment for anyone looking for an effective low-impact cardio workout with the added benefits of a lower body resistance session. Make sure when you’re discussing your individual fitness programme with our expert Personal Trainers you include a stepmill machine session in your exercise plan. With Xercise4Less Gyms you’ll achieve your fitness ambitions faster.

Transform Your Lower Body with These Climbmills Exercises

With this Xercise4Less Stairmill Workout Guide you’ll quickly raise your heart rate and boost your metabolism while toning your entire lower body. You’ll keep your legs moving while actively engaging your entire lower body. Using your body to climb with a stepmill exercise also aids in creating lean muscle that will burn more calories when you’re away from our gyms.

This stair-climber routine utilises a combination of different step variations to really target your glutes and leg muscles as follows:

Stairmill Double Steps: Skip a stair each step and alternate legs to focus on your glutes and hamstrings. Push up through your heel as you stand.

Climbmills Leg Lifts: Place your palms on the side rails for balance. Kick back your right leg and hold at the top for one second. Then step up one step and alternate legs, kicking back and stepping up now with the left. Keep your leg straight and do not arch your back.

Stair-Climber Single Steps: Climb each step as if you were walking up a flight of stairs. Try to keep your hands by your side to really challenge your quads.

Stepmill Crossover Steps: Move laterally on the stairmill, cross one leg over the other as you step up to the next stair.

Make sure you’re climbing with proper form and try not to lean forward and rest the upper body on the stair mill handles. When you place your foot on the next step, push through your heel to stand to activate the muscles along the backs of your legs.

Read on for more detailed instructions on how to get the most from these lower body stepmill machine exercises.

Exercise Your Lower Body with a Stair-Climbers Workout

Use the climbmill with this stair climber HIIT session to give you a killer lower body workout. Improve your cardio fitness with a stair climber while also toning muscles in your core, glutes, and legs.

 

0:00-3:00: Single steps, level 3

3:00-4:00: Double steps, level 6

4:00-5:00: Leg lifts, level 4

5:00-6:00 Single steps, level 7

6:00-8:00: Crossover steps on the right and left (60 seconds each side), level 4

8:00-9:00: Single steps, level 9+

9:00-10:00: Single steps active recovery, level 3

Repeat minutes 3:00-10:00 a total of 3 times; then do a 3-minute cool-down at level 3.

Total stairmill exercise time: 30 minutes

stepmill cardio 6 climbmills Stair-Climbers | Stepmills stepmill machine stepmill exercise stepmill cardio.

Stair-Climbing Speed Intervals for a Lower Body Session

A no-frills Stair-Climbers workout to focus on your lower body muscles.

Start with a 5-minute stairmill warm-up at level 3

5:00-8:00: Do single steps at level 5

8:00-11:00: Do single steps at level 8

11:00-14:00: Do single steps at level 5

14:00-17:00: Do single steps at level 8

17:00-20:00: Do double steps at level 5

20:00-23:00: Do single steps at level 5

23:00-26:00: Do double steps at level 5

26:00-29:00: Do single steps at level 3

29:00-32:00: Do single steps at level 7

32:00-35:00: Do single steps at level 9

35:00-38:00 Do single steps at level 5

End your stepmill exercise with a 5-minute cool-down, decreasing the level on the climbmill at each minute mark.

Total stairmill exercise time: 43 minutes

Join Xercise4Less Gyms and Make Your Fitness Climb

Joining Xercise4Less Gyms is the smart move whether you want to work out on a stairmill or exercise in our women only gym zone. Signing up to an Xercise4Less Gyms membership is the perfect start to your fitness journey whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user. Use this Stair Mill Workout Guide to take your lower body fitness up a level. Every one of our local gyms provides 6 climbmill stair mills for you to start stepping up your exercise session. The latest equipment is only part though of why you should join Xercise4Less Gyms. Our enthusiastic community is packed with friendly gym members and motivating personal training staff ready to support you on your journey towards improved fitness.

We also work hard to provide the right physical environment for our gym membership whether they prefer exercising on a stepmill or on the treadmill. Want to lift the heaviest free weights or take a stationary bike for a spin? Xercise4Less Gyms offer everything you need to get fitter faster. Membership of the People’s Gym includes a dedicated Spin studio, a hard-hitting combat zone as well as a highly effective functional fitness area. As an Xercise4Less Gyms member you also benefit from top class group exercise classes including Les Mills fitness sessions with friendly expert Personal Trainers. Try too our superb Body Transformation Camps and Boot Camps and change your real body for good.

Join Xercise4Less Gyms today and start your journey towards massively improved health and fitness with climbmills, stepmills or stair mills.