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.

Leg Curl Machine Workout Guide

Leg Curl
leg curl-workout guide

Target your hamstrings with our lower body leg curl machine workout guide. At Xercise4Less gyms you can work your lower body at 20 leg stations in each of our fitness centres. Working out on a leg curl machine also focuses on other lower body muscle groups such as your calves, glutes, quads and shins. So, whatever your level of fitness, whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user, you can really benefit from these leg curl exercises.

You can perform hamstring curls in either a sitting down or lying position. The choice is yours. This leg curl workout guide enables you to bulk up and strengthen the muscles in the back of your legs, providing a valid reason to incorporate a leg curl machine session in your individual fitness programme. Discuss your hamstring curl options with one of our friendly personal trainers and get ready to improve your lower body strength and stability.

Work Your Lower Body with These Leg Extension Exercises

Having strong, flexible hamstrings is an important factor in your overall strength, balance and stamina. Leg curls are a key component of your overall strength training, improving your cardio strength and weight loss. Stronger hamstrings also help prevent the potential risk of injury or discomfort. This Xercise4Less leg curl machine workout guide includes these hamstring curls:

 

The Lying Leg Curl

The Seated Leg Curl

When using a hamstring curl machine, it is crucial you maintain the correct form. Use a leg curl weight that is challenging, but not at the expense of your form. To enhance muscle mass in your lower body, gradually increase the amount of weight as you become stronger. Keep your hamstrings supple by stretching after a leg curl machine workout.

Don’t worry if you are having difficulty in getting to grips with lying or seated leg curls. Our personal training staff will be on hand in your local Xercise4Less gym to show you the correct position on the leg curl machine as well as helping you to adjust the roller pad on the lifting bar. You will always be able to work out on a leg curl machine at any Xercise4Less fitness centre as every one of our gyms is fully equipped with 20 leg stations for our members to use.

Read on for more detailed instructions on how to benefit from these lower body hamstring curls.

Fantastic Lying Leg Curls Session

Start as you mean to go on and build your hamstrings with this lying leg curls session.

To begin, adjust the leg curl machine so your thighs and torso sit comfortably on the pads when you are lying face down. The lever on the back of the leg curl machine sits just below your calf muscles when your legs are straight. Grasp the handles on the front of the machine and curl your lower legs up as far as possible without lifting your thighs off the pad. Hold the position for a second at the top of the movement before lowering slowly back to the start. Keep your movements smooth throughout to obtain maximum efficiency from the exercise.

 

Repeat for 8 to 12 lying leg curl reps.

lying leg curl-workout guide

Seated Leg Curl Workout for Your Lower Body

Strengthen your whole lower body with the superb seated leg curl.

Set up the leg curl machine so that the pads sit comfortably against your lower back when you sit on it. Put your legs on the padded lever so it rests just below your calf muscles and set up the lap pad so that it sits on your thighs just above the knees. Lift your legs so they are straight out in front of you and grasp the side handles on the leg curl machine. Pull the padded lever down and back towards you as far as you can with your legs, hold for a second, then slowly bring it back to the starting position for these seated hamstring curls.

 

Repeat for 8 to 12 seated leg curl reps.

Transform Your Real Body When You Join Xercise4Less Gyms

Whether you prefer doing a leg curl seated or lying, you’ll never lack for the right fitness equipment when you join Xercise4Less Gyms. You can work out at 20 leg stations as you work on your fitness as part of a friendly and supportive exercise community. Every Xercise4Less gym is set up so you can just focus on getting fitter. From our expert Personal Trainers to incredible Body Transformation Camps and Boot Camps, we provide you with everything you need to transform your level of fitness.

Using this Leg Curl Machine Workout Guide is only a small part of your Xercise4Less exercise experience. We’ve created the perfect workout environment for you whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user. The People’s Gym offers a dedicated Ladies Only gym zone, energising Spin studio, a full-on 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 the latest Les Mills fitness sessions with our encouraging personal fitness staff.

Join Xercise4Less Gyms today and work out on a leg curl machine or lift the heaviest free weights. The start of your fitness journey always begins with an Xercise4Less Gyms membership.

Fitness is for life, not just for January

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X4L fitness for life - Sam Chia Plank

Our Fitness Menu for your 2020 Gym Journey

Attack the new year with easy-to-follow workout menus from Xercise4Less gyms. Whether you are new to fitness or a seasoned campaigner, we have exercises to cover all levels of fitness. Simply build your workout by selecting the exercises you want to do from the options provided. We advise you give all the exercises a try, adopting your workout to suit you. Gradually build up your fitness and intensity by following our menus which have been split into four-week blocks. Each block will raise in difficulty to match your rate of progression and give you that sense of achievement when you are able to tick off your fitness goals. 

Menu Composition: How to structure your workout

We have created the simple menu-style format to break down the exercises into a starter, main and dessert. The starter component will be your warm-up, main will include a specific body part exercise, while the dessert offers a range of core exercises. All the exercises can be easily implemented into your workout, fitting around your individual goals and targets.

Fitness Menu: A Breakdown

  • Weeks 1 - 4: An introduction to your fitness journey
  • Weeks 5 - 8: Increasing your intensity
  • Weeks 9 - 12: Noticing results
X4L fitness for life - Sam treadmill

Building up your Fitness Journey: Key Points

  • Try every exercise
  • Be patient - results won't happen overnight
  • Stay motivated

Whether your target is weight loss or increasing muscle, we have you covered with an array of workout menus to keep you focused and on track throughout your fitness journey. All the exercises featured on the menu have been specifically selected to provide you with a platform to not only meet your goals, but to completely obliterate them. Here at Xercise4Less gyms we want to see you complete your fitness journey just as much as you do.

Know your Goals: Own your Fitness Journey

  • Weight loss
  • Increasing muscle
  • Improve your fitness levels

All the menus have been constructed with gradual progression in mind. We know it will take time for you to see results, and there will be those gruelling sessions along the way. Slow and steady wins the race. It is far healthier to build up your fitness over time than to be expecting it to happen overnight. With this in mind, the exercises will become more difficult and more challenging on your body to enable your journey to be a fruitful one. Your journey is in your hands, you can adapt your usual workout to incorporate the exercises, or, you can make a workout from the exercises – whatever works best for you. After all, nobody knows your own body and your capabilities better than you!

Start your fitness journey with our first menu which covers weeks 1-4. We’re fully behind you, every step of the way. Happy new [fitness] year!

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Leg Press Machine Workout Guide

Leg Press
leg press female fitness-workout guide

The leg press exercise machine isolates and stimulates your quads, glutes and hamstrings and helps your legs grow to their full potential. Build key muscles in your legs and embrace an effective fat loss tool when you start working out on the seated leg press machine.

Ready for the best leg press exercises for every level of gym goer? Our Leg Press Machine Workout Guide will support you to a higher level of fitness whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user.

At your local Xercise4Less gym you can work out at any of our 20 leg stations. Sit down with one of our friendly expert Personal Trainers to work out the right spot to include a leg press session in your individual exercise plan. Transform your fitness ambitions when you take on this lower body leg press gym guide today.

Work Your Lower Body with This Leg Press Exercise Session

With this Xercise4Less Leg Press Machine Workout Guide you’ll get a full lower body functional workout as part of your normal leg strengthening routine or a machine circuit workout. Start your fitness journey with a bang using the following leg press gym exercises: When using the leg press machine, pay attention to your form to maximize its strength-building benefits and prevent injury. Get the most out of your leg press machine routine by not trying to lift more weight than you should. If you can’t control the leg press movements, you should reduce the weights. Keep your buttocks on the leg press seat and don’t place your hands on your knees. Keep your head against the seat back and follow through the entire range of motion without lifting your hips during the leg press exercise. Don’t be concerned if you’re having difficulty getting comfortable working out on a leg press machine. Our Personal Training staff will be on hand in your local Xercise4Less gym to show you how to adjust the leg press safely before starting. You’ll always be able to work out on the leg press machine as every one of our gyms is fully equipped with 20 leg stations for our members. Read on for more detailed instructions on how to get the most from these lower body leg press exercises.
high feet leg press female fitness-workout guide

A Terrific Standard Leg Press Session

Put pressure on your lower body and benefit from this Standard Leg Press exercise.

Place your feet shoulder-width apart on the leg press machine pad. Make sure your toes aren’t pointing straight forwards. Straighten your legs and release the leg press handles. Keep your entire back, particularly the lower portion, firmly set against the seat.  Keeping your feet set, lower your legs towards your chest then press up again without fully locking your legs out at the knee.

Do 15-25 Standard Leg Press reps and repeat in 3 sets.

The High Feet Leg Press for a Lower Body Machine Workout

By varying your foot position while on the leg press machine you can emphasize different muscles.

In the High Feet Leg Press you place your feet higher up on the foot pad to encourage the hamstrings and glutes to activate, which takes stress off the quads. This is a great leg press machine substitute for deadlifts and hamstring curls.

Do 15-25 High Feet Leg Press reps and repeat in 3 machine sets.

Supercharge your Lower Body with a Low Feet Leg Press

Strengthen your knee and hip joints with this Low Feet Leg Press session.

Place your feet low on the leg press machine foot pad to shift the stress of the exercise onto the quads. This is a great substitute for squats.

Do 15-25 Low Feet Leg Press reps and repeat in 3 machine sets.

low feet leg press male fitness-workout guide

Narrow Stance Leg Press Exercises

Energise your leg muscles with a session of Narrow Stance Leg Press reps.

Bring your feet closer together to work the outer thigh muscles. The lower you place your narrow stance, the more quad dominant this leg press variation will be. 

Do 15-25 Narrow Stance Leg Press reps and repeat in 3 sets.

Develop Your Legs with a Wide Stance Leg Press

Finish off your leg press machine exercise session with this Wide Stance Leg Press set.

Place your feet further apart than the narrow stance leg press and push the exercise emphasis on to your inner quad muscles. This leg press machine move has similar benefits to a standard sumo squat.

Do 15-25 Wide Stance Leg Press reps and repeat in 3 sets.

Join Xercise4Less Gyms for the Best Leg Press Machine Workouts

Use this Leg Press Machine Workout to start transforming your lower body at your local Xercise4Less Gym. If you’re not already one of our gym members, you’re really missing out. Not only is our gym membership able to access 20 leg stations in every gym, but they’re part of a real community of likeminded fitness enthusiasts at all levels of fitness. On hand in each fitness centre are friendly Personal Trainers happy to help guide you to the next level of fitness whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user.

The latest leg press equipment and a supportive gym community are just part of the Xercise4Less Gyms experience though. We work hard to create the right environment for all our members, female and male, exercise beginner and gym veteran. However you want to work out, you can exercise more easily at an Xercise4Less gym than anywhere else. Choose from a dedicated Ladies Only gym zone, special Spin studio, a combat zone as well as a highly effective functional fitness area. As an Xercise4Less gym member you also benefit from top class group exercise classes including Les Mills fitness sessions with friendly expert Personal Trainers ready to take you to the next level of fitness. Try too our incredible Body Transformation Camps and Boot Camps to start shaping your real body.

Join Xercise4Less Gyms today and begin your journey towards a higher level of health and wellbeing the right way; the Xercise4Less way.

Leg Extension Machine Workout Guide

Leg Extension
Leg Extension

Work your quads hard with this Xercise4Less Gyms Leg Extension Machine Workout Guide. Put your legs under pressure at one of our 20 leg stations as you work out your thighs, build lower body strength and improve muscle definition. This strength training workout is great for every level of fitness from being ready to join a gym, new to gyms, a casual gym goer or if you’re already an experienced gym user.

Using the leg extension workout machine at your local gym Xercise4Less can be an important part of your fitness plan. So, when you discuss your exercise ambitions with our friendly Personal Trainers, make sure to include this leg extension gym machine workout in your fitness programme. Whatever equipment you need to smash your exercise targets, Xercise4Less Gyms will provide it.

Transform Your Lower Body with a Leg Extension Machine Workout

With this Xercise4Less Leg Extension Machine Workout Guide you’ll get a lower body functional workout that will really boost your fitness levels. Work your quadriceps with this exercise for a leg extension gym machine.

Do not use this leg extension exercise for low-rep, high-load strength conditioning to avoid the risk of any possibility of knee ligament strain. Use a moderate load for the leg extension weight and follow the instructions below as to the number of recommended leg extension reps. Avoid doing this leg extension workout with any speed as you’ll just use momentum rather than engaging your muscles and don’t lock your knees at full extension. This can strain the knee joint.

If you have any questions on how to use a leg extension machine, just ask one of our friendly Personal Trainers in your local Xercise4Less gym. Our fitness staff are always on hand to offer tips on technique or encourage you when you need some extra motivation. You’ll never have to queue either to exercise on gym leg extension machine at an Xercise4Less fitness centre, we provide 20 leg stations in each gym so everyone can enjoy a legs day!

Read on for more detailed instructions on how to build up your lower body using exercises for the leg extension machine.

The Best Lower Body Leg Extension Machine Session

Work out with one of our leg extension machines at the Xercise4Less gym leg station for a leg-building boost.

Choose a moderate weight and sit on the leg extension workout machine with your legs under the pad, your feet pointed forward and your hands holding the side bars. This is your starting position. Adjust the pad so that it falls on top of your lower leg just above your feet. Ensure too that your legs form a 90-degree angle between the lower and upper leg to prevent undue stress at the knee joint.

Using your quadriceps, extend your legs to the maximum as you exhale. Ensure that the rest of your body remains stationary on the seat. Pause a second on the contracted position. Slowly lower the weight back to the original position as you inhale, ensuring that you do not go past the 90-degree angle limit on the leg extension machine.

Do three sets of eight to 12 leg extension machine repetitions.

Join Xercise4Less Gyms to Kickstart Your Fitness Journey

Put some kick into your leg strength with this Leg Extension Machine Workout Guide. Put this gym leg extension exercise into practice at our 20 leg stations when you join Xercise4Less Gyms today. But when you join our fitness club, you’re also joining a real community of friendly people just like you who are keen to get fitter, lose weight or tone their body. We put your needs at the heart of Xercise4Less Gyms. You decide your exercise targets and we help you achieve your fitness dreams with a targeted effective workout plan. Whether you want to exercise using a leg extension machine or prefer lifting free weights, our Personal Trainers will work with you to reach your fitness goals as quickly and effectively as possible.

As the People’s Gym, we give our members what they need whether they’re ready to join a gym, new to gyms, a casual gym goer or already an experienced gym user. Our gym membership includes a fully dedicated Ladies Only gym zone, heart-racing Spin studio, a pulsating 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 ready to take you to the next level of fitness. Try too our incredible Body Transformation Camps and Boot Camps to push your body towards real sustained improvement.

When you join Xercise4Less Gyms today you kickstart your fitness journey to take you from the leg extension machine to the combat zone.

New Year Fitness Resolutions

group fitness christmas dinner blog
fitness 12 days of Christmas 2019

Six New Year’s Fitness Resolutions You’ll Stick To

Ready for the fresh start of a New Year? You’ve eaten and drunk your way through December, and you know that January 2020 is the perfect time to make some health and wellbeing changes. You know too that those New Year fitness resolutions will have faded away before the end of that first month. For all your good intentions, your good resolutions will have failed their fitness test.

Unless.

Unless you’re a member of Xercise4Less Gyms! Take a look at our 6 New Year’s Fitness Resolutions You’ll Stick To and find achievable exercise ambitions that will survive the whole of 2020. Read on for New Year resolutions that will rejuvenate your fitness journey and help you accomplish the workout targets you want.

1: Look Forward to Your New Fitness Year

Start off your New Year of improved fitness by celebrating your exercise accomplishments of the last year. No matter if your progress has been small or large, give yourself a handsome clap on the back and then plan for the new fitness year. Make your health and wellbeing goals for this year simply being better than last year. Narrow your fitness targets to just eating better. Or losing weight. Or being more active. Don’t try and achieve everything all at one. With manageable goals you’ll find it far easier to stick to your fitness resolutions as you move through the year. Above all, make your fitness resolutions about you and not about trying to impress other people. Workouts fuelled by your own desire to get fitter will be much easier to maintain right throughout 2020.

2: Resolve to Start Small

The second day of our Christmas workout routine and there are no turtle doves but turtle dove squats and 12 repetitions for you to do. Stand with your feet shoulder width apart, feet pointing outwards. Bend at the knees, pushing the hips back but keeping your torso straight. Keep squatting until your thighs are parallel to the ground. Stand back up and repeat to get your Xmas season off to a healthy start.

3: Aim for Better Fitness Not Perfect Workouts

Gradual and continuous fitness improvement will help you last through the year. Aim for better workouts and avoid trying for the perfect session. Plan for your fitness programme to go wrong at some stage and plan what you can do to change your workout routine up. Busy lives and work commitments can sometimes get in the way of your fitness but don’t worry, you just need exercise consistency over time to progress. Leading a more active life isn’t going to happen overnight. Just focus on getting better little by little and you’ll find yourself sticking to your New Year fitness resolutions.

4: Schedule Your Gym Time in the New Year

Make the time for working out by scheduling your workout on your calendar. Set your phone alerts to remind you of your next gym session and prepare a backup plan for exercising on those days when you feel too tired or too busy at work to go to the gym. When you schedule a workout, you’re far more likely to go through with it. Make sure your exercise schedule is sustainable with your current work and family routine.

5: Lean on Our Gym Community

We talk a lot about community at Xercise4Less Gyms but that’s because we know how much of a support it can be. When you’re taking on some New Year fitness resolutions, don’t miss out on the communal support offered by our encouraging personal fitness trainers and friendly gym members. Wherever you are on your fitness journey it’s always valuable to get the expert advice of a personal trainer in a one-to-one session or boot camp. Find a reliable exercise buddy from our gym community and you’re also less likely to miss a session and more likely to stick to your New Year fitness goals.

6: Make Fitness Fun in the New Year

Working out may not always feel like fun but when you enjoy your exercise session you’re much more likely to stick with it. Find a way of exercising that you enjoy, and you’ll find it easier to keep your fitness resolutions right through 2020. If you hate running on the treadmill, work out in our functional fitness area. Feel constrained by resistance machines? Start lifting in our free weights zone. Try some of our fun group fitness classes and benefit from the endorphins of a sweaty class of Les Mills BODYCOMBAT or the stress release of a Yoga class in your local gym. Choose workouts that will have you coming back for more, New Year after New Year.

group mountain climb push up fitness training

New Year’s Resolutions that will Work Out

Exercise whenever you can and work out however you can, and you’ll keep on track for improved fitness in the New Year. With our 6 New Year’s Fitness Resolutions You’ll Stick To you’ll focus on making fitness fun and your exercise programme manageable. Work out in the boxing ring or in the supportive environment of our Ladies Only Gym Zone; enjoy the company of friendly gym members or the motivation of expert personal trainers in group fitness classes. Xercise4Less Gyms provides every tool you need to stick to your New Year fitness resolutions and achieve your exercise goals in 2020.

group sumo squats core strength fitness