Breast Cancer Awareness Month can be a useful time to think about fitness issues that impact our female gym members. Breast cancer often brings with it serious body confidence challenges. An altered body through the physical changes caused by cancer treatment can have a seriously negative effect on a woman’s self-confidence.
Here at Xercise4Less, we know that making fitness as accessible as possible makes a big difference to female wellbeing and body confidence. Exercise empowers women of all ages and equips them with fantastic tools that impact mental health including body positivity. When you can lift a barbell above your head, you can combat insecurities about your body more easily. So how can working out at your local gym aid female empowerment?
Although body image dissatisfaction can affect both men and women, studies have shown that women in particular tend to feel especially negative about their bodies. That can harm both a woman’s psychological and physical health with an increased risk of suffering from depression and eating disorders. Exercise though is an important factor to enable women to fight off feelings of low self-esteem and actually be body positive.
Recent studies have found that just one workout in the gym helps improve a woman’s body image. When young women with pre-existing body confidence issues worked out at a moderate intensity for 30 minutes their body positivity shot up. And those effects weren’t just in the moment, they outlasted the fitness session by at least 20 minutes afterwards.
Let’s look at the areas where a workout can help empower Xercise4Less female gym members.
If you’re in need of a boost to your self-confidence, fit in a quick session at the gym. After sweating through a Les Mills BodyCombat class, you’ll walk out of the gym feeling much better about your body than when you first stepped through the door. Every time you work out, every time you choose to increase your strength at your local gym, you empower yourself. Keep working out and you’ll soon see your physical activity underpinning a new level of self-confidence.
The Positive Discipline of Regular Exercise
Having a regular fitness routine is thus key for longer-term improvement in female body confidence. That discipline of working out routinely is a huge help in changing your body image for the better. When you join an Xercise4Less gym you’re making a lifestyle change. With our inclusive fitness plan, you’ll push yourself harder each exercise session. That mental toughness required to keep going to the gym and keep sticking to your fitness programme will infuse every other area of your life with a more positive attitude.
Fitness Helps You Accomplish New Goals
When you join an Xercise4Less gym you’ll sit down with a Personal Trainer to create an individual exercise plan. You’ll find that setting healthy fitness goals will empower you. The satisfaction you’ll feel when you smash your exercise targets will underpin a new body positivity. Once you’ve started achieving your health ambitions, you’ll be inspired to set new goals for the future. A body positive cycle!
Xercise4Less Gyms tries to create a supportive workout environment for all of our members, female and male. So, when you become part of our fitness community, you’ll find plenty of female members to learn from and be inspired by. Whether you’re working out in our female-only gym or fighting up a storm in the boxing ring, you’ll be encouraged by other women to embrace your physical and mental strength. The communal power of fitness will supercharge your body confidence as you focus solely on your fitness.
Positively Fitter with Xercise4Less Gyms
Friendly. Inclusive. Real. They are the watch words Xercise4Less Gyms lives by. We aim to provide our members with a supportive exercise space and the right fitness tools to strengthen their fitness. Empower yourself by signing up to a gym membership during Breast Cancer Awareness Month and look forward to working on your body with positive confidence.
Leg Extension Machine Workout Guide from Xercise4Less Gyms
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.
Lower Body Cable Machine Workout Guide from Xercise4Less Gyms
With a cable machine lower body workout, you can really work your legs and glutes with the help of one piece of gym equipment. Whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user our Lower Body Cable Machine Workout Guide will help transform your real body.
Ready for a cable machine gym workout? Sit down with one of our friendly Personal Trainers to see how a cable crossover machine can help you crush your fitness targets as part of your exercise programme. Get fitter faster with these fat-shredding, muscle-building, lower body cable machine exercises using the 3 cable machines at your local Xercise4Less gym.
Transform Your Legs and Glutes with These Cable Machine Exercises
Combine the most versatile piece of equipment in the gym with our Xercise4Less Lower Body Cable Machine Workout Guide and you’ll begin transforming your legs and glutes. Enhance your fitness journey with a fantastic lower body workout done on the cables at your local Xercise4Less gym. Our cable machine gym routine includes the following cable pulley machine exercises: lower body cable machine
When using a cable crossover machine routine like this one, make sure you warm up for with 5-10 minutes of cardio on an elliptical, treadmill, bike, or rowing machine in an Xercise4Less gym. Use the cable pulley machine for a lower body workout but if you’re finding it tricky to get started, just talk to one of our friendly personal training staff. Our Personal Trainers are always on hand and always happy to advise you on cable crossover technique or answer any other fitness questions. Each Xercise4Less gym provides 3 cable crossover machines so you should have no difficulty incorporating this lower body cable machine exercises into your fitness plan.
Read on for more detailed instructions on how to get the most from this lower body cable machine gym workout.
Lower Body Squat and Row Cable Crossover Exercises
Build muscle on your legs and glutes and torch calories with the Lower Body Cable Machine Squat and Row.
Start down in a squat position, holding the cable handles or rope with your arms outstretched. As you rise from the cable machine squat pull the handles or rope into your abdomen. Slowly return to the starting position.
Do 10 Lower Body Cable Machine Squat and Rows and repeat in 3 sets.
Cable Machine Lower Body Hip Abduction Workout
Supercharge your glutes workout with this Cable Machine Lower Body Hip Abduction
Grab the hip abduction cable on the pulley machine and lower the cable to the lowest position and put on an ankle cuff. Stand perpendicular to the machine and lift your leg out to the side away from the machine. Try to keep your toe pointed forward and pull from your glutes.
Do 10 Cable Machine Lower Body Hip Abductions and repeat in 3 sets.
Lower Body Workout with Cable Crossover Hip Adduction
The Hip Adduction is a cable machine move that should be a staple exercise in any lower body cable session.
Stand with one side next to a low cable pulley. Using an ankle strap, attach the cable to the leg nearest to the pulley. Step sideways, away from the pulley, until the cable is pulled taut. Grasp something for stability. Allow your strapped leg to be pulled out to the side so that you are standing only on your far leg. Keep your body and legs straight, then exhale as you pull your strapped leg down and in front of your supporting leg. Hold for a count of two. Inhale as you reverse the motion and return your strapped leg to the starting position. Repeat for the number of cable machine repetitions as below. Repeat the exercise with your opposite leg.
Do 10 Cable Crossover Hip Adductions and repeat in 3 sets.
Train Your Glutes with the Cable Machine Unilateral Squat and Row
A classic glute exercise, the Cable Machine Unilateral Squat and Row is highly effective in building muscle in your lower body.
With the cable in the low position, stand on your right leg. Slightly bend your knee and reach forward to grab the cable with your left hand. Using your right hip muscles pull yourself into a full upright position while rowing the cable with your left hand. Again, the focus here is on your glutes during the stand phase of the cable machine exercise. Slowly return to starting position.
Do 10 Cable Machine Unilateral Squat and Rows and repeat in 3 sets.
Lower Body Cable Machine Hip Flexion Exercises
Become a cable pulley pro with this Cable Machine Hip Flexion set.
Get the cable machine ankle cuff back out. Stand facing away from the machine with the cuff tethered around your right leg. Contract your quads on your right leg to keep your leg straight while raising your straight leg in front of you. Slowly return to the starting position.
Do 10 Cable Machine Hip Flexion lower body reps and repeat in 3 sets.
Lower Body Hip Extension Exercise on Cable Machine
This Cable Machine Hip Extension exercise will tone your lower body all over.
Clip a low cable to one ankle strap. Take a step back with your free leg so that the leg attached to the cable is left in front and the cable is pulled taut. Grasp the cable pulley for stability. Keeping your torso upright and your working leg straight, exhale as you extend your hip and pull the cable back until your hip is fully extended. Hold for a count of two and squeeze your glute. Inhale as you return your leg to the starting position. Repeat for repetitions as detailed below. Repeat the exercise with your opposite leg.
Do 10 Cable Machine Hip Extension lower body reps and repeat in 3 sets.
Join Xercise4Less Gyms Today for a Proper Cable Machine Experience
With 3 cable crossover machines in each Xercise4Less gym, joining our fitness community makes perfect sense whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user. Our gym members are all at levels of fitness from exercise beginner to weightlifting veteran, but everyone has access to over 400 pieces of equipment at their local Xercise4Less gym. However you like to work out and whatever fitness gear you enjoy exercising with, you’ll find it when you join Xercise4Less Gyms today.
Use this Lower Body Cable Machine Workout Guide to work on your glutes and legs but become an Xercise4Less gym member and you’ll gain so much more than exercise experience. At the People’s Gym you’ll find fitness friends through our incredible Body Transformation Camps and Boot Camps which will change your attitude to exercise for life. You’ll find a new energy working out in our pulsating spin studio or combat zone and you’ll supercharge your stamina in our terrific functional fitness area. If you’re a women member and you prefer working out in a non-judgemental space, try our private Ladies Only gym zones. Or if you like your fitness in a group setting, go for our inclusive exercise classes including the world famous Les Mills programmes led by our encouraging Personal Trainers.
Join Xercise4Less Gyms today and achieve your real exercise ambitions quicker.
Upper Body Cable Machine Workout Guide from Xercise4Less Gyms
Ready to burn through calories and pile on arm, chest and shoulder muscle using an Xercise4Less gym cable machine? Our Upper Body Cable Machine Workout Guides will show you how to get the best from a cable pulley machine whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user.
When you sit down with one of our friendly Personal Trainers to work out your fitness programme, make sure to talk about how you can include a cable machine upper body workout. Use one of the 3 cable crossover machines available in each of our Xercise4Less gyms. Whatever fitness equipment you need, the People’s Gym, Xercise4Less gyms provides it for our members including a cable pulley machine.
An Upper Body Workout Circuit with Cable Machines
With this Xercise4Less Upper Body Cable Machine Workout Guide you’ll really tone your arms, chest, and shoulders using these cable crossover exercises. Tighten all your upper body muscle groups with the following cable pulley routine:
When using cable machines, make sure you practice good form and stay in control of the cable pulley during each exercise. Warm up for 5-10 minutes on an elliptical or rowing machine before your start your cable machine upper body workout. You can do a lot of arms, chest and shoulder exercises on the cable crossover machine that you can’t do with free weights so take full advantage of this fat burning workout routine.
It might be difficult at first to get used to the gym cable machine but if you have any questions just ask one of our friendly trainers for help or guidance. Our fitness staff are there to provide answers and encouragement for all our members and for every piece of equipment including cable crossover machines.
Read on for more detailed instructions on how to get the most from these upper body cable machine exercises.
Upper Body Workout with Cable Crossover Exercises
Hit your upper body hard and burn away calories with this Cable Crossover exercise.
Attach the stirrup handles to the high pulleys of a cable machine. Take one in each hand, your arms should be outstretched with a slight bend. Place one foot slightly forward, brace your core, and pull the handles downward and across your body. Return to the cable crossover start position under control.
Do 10-15 Cable Crossover upper body reps and repeat in 3 sets.
Bulk and Burn with Standing Single Arm Cable Rows
Tone and strengthen your chest and back with these Standing Single Arm Cable Rows.
Begin this cable machine upper body workout by attaching a single handle to the low pulley cable and positioning yourself a few feet from the machine. Take the weight with one hand and bend your knees very slightly. Row the weight towards your body while contracting the muscles in the middle of your back. Slowly return to the start position.
Do 10-15 Standing Single Arm Cable Rows and repeat in 3 sets.
Single Arm Cable Row Upper Body Sets
Hit your major back muscles with the Single Arm Cable Row routine.
Attach a single handle to the low pulley cable and position yourself a few feet from the machine. Take the weight with one hand and bend your knees very slightly. Row the weight towards your body while contracting the muscles in the middle of your back. Slowly return to the start position.
Do 10-15 Single Arm Cable Rows and repeat in 3 sets.
Cable Bicep Curls on the Cable Crossover Machine
An isolation exercise for the upper arm biceps muscle, the Cable Bicep Curls will deliver real arm results.
Hold a cable bar with an underhand grip, shoulder width apart. Use your biceps to flex your elbows and raise the bar to your shoulders. Lower it back down to your thighs and repeat.
Do 10-15 Cable Bicep Curls and repeat in 3 sets.
Triceps Cable Rope Pushdown Upper Body Exercises
An important part of your workout using a cable machine, the Triceps Cable Rope Pushdown makes your arm muscles work.
Attach a rope handle to the high pulley of a cable pulley station. Keeping your elbows tucked in at your sides grab the handle, tense your core, and bring your hands down until your arms are fully extended, then return to the starting position. Only your forearms should move.
Do 10-15 Triceps Cable Rope Pushdown reps and repeat in 3 sets.
Upper Body Cable Lateral Raise Routine
A great upper body exercises you can do on a cable crossover machine, the Cable Lateral Raise is a tough workout for your shoulders.
Attach a handle to the lowest pulley and stand to one side of the cable machine. Grab the handle with one hand and the cable machine tower with the other, to brace yourself. With your elbow slightly bent, raise your arm to the side until your elbow is at shoulder height. Lower and repeat.
Do 10-15 Cable Lateral Raise reps and repeat in 3 sets.
Weighted Ab Cable Curl Cable Upper Body Workout
A key part of this cable circuit workout, the Weighted Ab Cable Curl finishes you and your routine off!
Attach a rope to a high pulley and kneel in front of it, with the cable handles held either side of your neck. Without moving your hips, contract your abs to bring your elbows to your thighs. Pause for a moment then slowly return to the starting position.
Do 10-15 Weighted Ab Cable Curls and repeat in 3 sets. Give yourself a 2 minute break after each cable ab curl set.
Join Xercise4Less Gyms to Transform Your Upper Body
When you join Xercise4Less Gyms you join a real community of likeminded fitness enthusiasts at all levels of fitness. Our gym members can focus on their exercise goals because every Xercise4Less fitness centre offers over 400 pieces of workout equipment from 3 cable crossover machines to 350 sqm of free weights floor. Use this Upper Body Cable Machine Workout Guide to supercharge your arms, shoulders, chest and back 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 you can achieve your fitness targets quicker and with a lot more fun than other gyms. Our gym membership enjoys a dedicated Ladies Only gym zone, energising spin studio, a heart-pumping combat zone as well as a highly effective functional fitness area. Xercise4Less gym members also benefit from inclusive group exercise classes including Les Mills fitness sessions to smash their fitness goals. Try too our life-changing Body Transformation Camps and Boot Camps when you’ve signed up to one our gym memberships.
Join Xercise4Less Gyms today to make the perfect start to your fitness transformation.
Cable Machine Workout Guides from Xercise4Less Gyms
Get a phenomenal full body fitness session with the Xercise4Less gyms Cable Machine Workout Guide. Gain strength, boost power and torch calories with one piece of gym equipment. Our workout guide for cable crossover machines will build your core strength. Generate power during your workouts and burn fat whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user.
Using one of the 3 cable machines at your local Xercise4Less gym you can start crushing your fitness goals with pulley exercises for the whole body. Working out with a cable stripping machine is so good, make sure that you talk to one of our friendly Personal Trainers to include a cable pulley session in your exercise programme. Achieve your fitness ambitions quicker with this cable machine gym workout.
Work Your Whole Body with Effective Cable Machine Exercises
With this full body Cable Machine Workout Guide you’ll get powerful results and won’t waste time wandering around your local Xercise4Less gym from machine to machine. Exercising on a pulley machine will enhance the effectiveness of your workout with a single piece of equipment. Add the resistance of a cable machine to your exercises and build your core strength with the following cable pulley machine exercises:
Perform these 8 crossover gym machine sets as a one training session or add a few of them to your current fitness programme. If you’re new to cable pulleys, flag down one of our friendly fitness instructors to get some insider knowledge on how to use one of the 3 cable crossovers in your local Xercise4Less gym.
Read on for more detailed instructions to become a cable machine pro using these extremely effective cable crossover exercises.
Full Body Cable Machine Goblet SquatExercises
Challenge your lower body muscles right from the start of this cable pulley session with a Cable Machine Goblet Squat as you focus on working out your quads.
Stand with your feet wider than shoulder-width. Use a rope and hold a row handle attachment with both hands in front of your chest. Sit back into a squat, keeping the cable pulley in the same position, then drive back up and repeat. Brace hard to stay upright throughout the movement.
Do 8-15 Cable Machine Goblet Squat reps and repeat in 3 sets. Rest for 30 seconds to 1 minute between sets.
Awesome Pull-Through with a Cable Pulley Machine
Become leaner, stronger and more athletic when you perform this Cable Machine Pull-Through set. Feel the burn on your hamstrings and glutes.
Using the rope attachment stand a few feet in front of the cable pulley machine straddling the cable but facing away from the cable gym equipment. Reach through your legs as far as possible, bending at the hips. Keep your knees slightly bent. Keeping your arms straight, extend through the hip to stand straight up. Keep a flat back and tucked chin throughout, and finish by squeezing the glutes hard. Avoid pulling upward through the shoulders; all the motion should originate through the hips.
Do 8-15 Cable Machine Pull-Through reps and repeat in 3 sets. Rest for 30 seconds to 1 minute between sets.
Complete Body Workout with Cable Machine Chest Fly
The Cable Machine Chest Fly is a classic chest that will help you tone and shape your upper body.
Set the pulleys on a cable crossover machine to chest height and stand between the two stacks. Grab the handles. Keep your back straight and core engaged while raising your arms out to your sides, palms facing forward, and walk a step or two forward to create tension on the cables. Stand with one foot in front of the other. Bend your elbows slightly. This is your starting position. Pull your hands toward each other in wide arcs in front of you, pausing when your hands touch before slowly returning to the starting position. Alternate your forward foot with each set. Really squeeze when you bring the cable machine handles together so you contract the chest muscles fully.
Do 8-15 Cable Machine Chest Fly reps and repeat in 3 sets. Rest for 30 seconds to 1 minute between sets.
Work Out Hard with Cable Pulley Machine Seated Rows
Strengthen your back with these highly effective Cable Pulley Machine Seated Rows.
Grab the row handle for the cable gym machine. Using the handle for a neutral grip, pull to your belly button while keeping your shoulder blades down and back. Keep your chest up and forward and avoid swinging the weight with your legs and lower back.
Do 8-15 Cable Pulley Machine Seated Rows and repeat in 3 sets. Rest for 30 seconds to 1 minute between sets.
Full Body Cable Machine Single-Arm Lateral Raises
Build broad strong shoulders with this upper body workout of Cable Machine Single-Arm Lateral Raises.
Stand next to a cable pulley machine with the single grip handle attachment adjusted to the lowest setting. With the outside arm, reach across your body, grab the handle and stand straight up with your arm fully extended and feet facing forward. Keep your working elbow slightly bent as you raise your arm up to shoulder height. Pause, and then slowly lower the weight back to the starting position. Make sure you lead with the elbow and not your hand.
Do 8-15 Cable Machine Single-Arm Lateral Raises and repeat in 3 sets. Rest for 30 seconds to 1 minute between sets.
Total Body Cable Machine Face Pull Exercises
Keep attacking your upper body with a hard core Cable Machine Face Pull session.
Stand facing the cable gym equipment gripping a rope attachment with your palms facing inward. Step back with your arms extended at shoulder height and upper arms parallel to the ground. Keep your chest up and shift your hips back so that your knees are slightly bent. Pull the cable machine rope directly towards your face, separating your hands as you do so, as you keep your elbows up and out to the sides. Continue pulling until the elbows travel slightly behind the back and your hands are to the sides of your head. Slowly return to the starting position by extending your arms in front of you until your shoulders are stretched forward. Think about pulling the rope apart, not just pulling it back.
Do 8-15 Cable Machine Face Pull reps and repeat in 3 sets. Rest for 30 seconds to 1 minute between sets.
Push Your Whole Body with a Cable Machine Pushdown Session
Target your triceps with some muscle-building sets of Cable Machine Pushdowns.
Attach a rope attachment to the cable pulley machine and grab it with your palms facing each other. Stand upright with your torso straight and leaning slightly forward, bring the upper arms close to your body and perpendicular to the floor. This is your starting position. Bring the rope down and bring each side of the rope to the side of your thighs. At the end of the movement the arms are fully extended and perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement. After holding for a second, at the contracted position, bring the rope slowly up to the starting point. Breathe in as you perform this step.
Do 8-15 Cable Machine Pushdown reps and repeat in 3 sets. Rest for 30 seconds to 1 minute between sets.
Full-On Cable Pulley Machine Curl Workout
Keep the tension on to the very last exercise of this cable pulley machine session. Focus on strengthening your biceps with the Cable Pulley Machine Curl.
Adjust the cable machine at one end so that the cable is attached at the bottom with the sliding cable crossover adjustment. The cable metal grip should extend so that you can grasp it comfortably in your hands with arms outstretched and palms up. Stand comfortably with feet firmly placed on the floor. Brace the abdominal muscles, straighten the back, keep the head steady. Curl the cable weight upward toward the chest, breathing out. Only your forearms should move. Hold at the top of the contraction for one second. Inhale and unbend the arms at the elbow to let the cable weight return the arms to the lower resting position. Stop before the weights return to the stack, keeping the cable under tension. Keep your elbows close to your sides throughout the cable machine gym movement.
Do 8-15 Cable Pulley Machine Curl reps and repeat in 3 sets. Rest for 30 seconds to 1 minute between sets.
Join Xercise4Less Gyms to Begin Your Fitness Journey
Whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user, an Xercise4Less gym is the workout location you’ve always wanted. Join Xercise4Less Gyms today and you get access to over 400 pieces of equipment from cable pulley machines to the latest cardio machines and lots and lots of free weights. Use this Cable Machine Workout Guide and put it to best use with the help and guidance of our friendly Personal Trainers. But our 3 cable crossovers are just a part of why Xercise4Less is your best bet for a local gym.
At the People’s Gym we offer everything you need to crush your fitness targets. An Xercise4Less gym membership includes a private Ladies Only gym zone, pulsating Spin studio, a ferocious combat zone and highly effective functional fitness area. As an Xercise4Less Gyms member you also benefit from inclusive group exercise classes including Les Mills sessions as well as our incredible Body Transformation Camps to start toning your real body. And you join a fitness community that’s friendly, inclusive and filled with real people at all levels of fitness.
Join Xercise4Less Gyms today and start your fitness journey the right way.
Machine Shoulder Press Workout Guide from Xercise4Less Gyms
Target your shoulders, chest and triceps with the Machine Shoulder Press Workout Guide from Xercise4Less Gyms. Blast fat and add muscle with this military press style exercise whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user. Focus on your biceps and forearms with this gym machine shoulder press as you get fitter and fitter.
Work out the best individual fitness programme for your exercise targets with one of our friendly expert Personal Trainers. Make sure though to include some seated shoulder press machine sessions so you maximise your workouts at your local Xercise4Less gym. Take on this military press machine workout today and see the benefits tomorrow.
The Best Shoulder Press Exercises with a Weight Machine
Use this Xercise4Less Machine Shoulder Press to accelerate your fitness journey. Work on your shoulders and chest utilising the correct shoulder press gym technique. Hit your delts and traps hard as you get the most from this tough shoulder exercise. Add this machine shoulder press routine to your shoulder sessions and quickly see your body shape up.
This shoulder press resistance exercise is a version of the Military Press done on a weight machine to ensure proper range of motion. A great shoulders and chest workout, the machine shoulder press is also a variation of the seated barbell shoulder press. With this shoulder press equipment, you can focus on isolating your shoulders due to its fixed movement pattern.
During the shoulder press machine workout make sure you maintain good posture and keep your back straight. Complete the military press machine exercise in a slow and controlled manner. Use a very light amount of weight on the shoulder press resistance machine until you are comfortable with the lift. Don’t lock your elbows at the top of the machine shoulder press lift. Focus on keeping your back straight and squeezing your traps as you extend your arms.
If you’re having any difficulty working out on the shoulder press machine, just talk to one of our expert fitness staff. Our Personal Trainers in your local Xercise4Less gym are always happy to provide tips and guidance on technique for machine shoulder press routines or any cardio and resistance machines.
Read on for more detailed instructions on how to get the most from these machine shoulder press exercises.
Strengthen Your Shoulders with this Military Press Machine Workout
Work your shoulders and chest to the max with this seated shoulder press machine routine.
Sit down on the machine shoulder press and select the appropriate weight. Grab the shoulder press handles to your sides as you keep your elbows bent and in line with your torso. This is the starting position. Now lift the handles as you exhale, and you extend the arms fully. At the top of the position make sure that you hold the contraction for a second. Lower the shoulder press machine handles slowly back to the starting position as you inhale.
Do 12 Machine Shoulder Press reps and repeat in 3 sets with 60-90 seconds rest in between the shoulder sets.
Join Xercise4Less Gyms for a Shoulder Press Machine Transformation
Joining Xercise4Less Gyms means becoming part of a fitness family. We’re an inclusive community of friendly exercise enthusiasts who will support you right through your fitness journey. We make sure that you can focus on your exercise goals by providing all the exercise equipment you need to smash your fitness targets including a shoulder press resistance machine.
Xercise4Less Gyms isn’t just about shoulder exercise and gym equipment though. 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 create an environment dedicated to helping you get fitter faster. Your gym membership includes a dedicated Ladies Only gym zone, fat burning spin studio, a pulsating combat zone as well as our 4FiiT functional fitness area. You’ll also benefit from inclusive group exercise classes with friendly Personal Trainers including the world famous Les Mills fitness routines. Our superb Body Transformation Camps will also deliver real changes to your exercise mindset.
Join Xercise4Less Gyms today and whatever you need to achieve your fitness ambitions, we’ll provide from a machine shoulder press to 350 sqm of free weights.
If you feel motivated by the recent inspirational events in the cricket world cup final, then maybe now is the time to get properly cricket fit with Xercise4Less Gyms.
Anyone doubting how athletic the sport of Cricket is will have recently had that doubt crushed by England’s explosive triumph over New Zealand. As the English test team gear up for the tough challenge of Australia, why not spend an over or two on cricket fitness exercises to shape up for the rest of the cricket season? Read to find out how to build strength for cricket whether you’re a night-watchman or a potential pinch hitter.
A Squat Fit for a Cricketer
There’s no ducking out of this fundamental exercise for any Ashes cricketer: The Squat. Squats help maintain stability and create a good base for full cricket fitness at Xercise4Less gyms.
Stop more fours from reaching the boundary with a cricket squat:
Stand with a barbell on your upper back and your feet shoulder-width apart
Squat down by pushing your knees to the side while moving hips back
Squat down until your hips are lower than your knees
Stand back up while keeping your knees out and chest up
Stand with your hips and knees locked at the top
Hold the weight for a second at the top
Single Leg (Before Wicket) Squat
Get fit and try emulating your Ashes heroes with a Single Leg Squat. Great for your quads, hamstrings and glutes, the squat is particularly good for cricketers spending a lot of time on their feet.
Avoid a run out with a cricket single leg squat:
Stand on one foot with your other leg bent at the knee
Balance on one leg
Then squat down as low as you can without losing your form
Pause at the bottom of the squat for a second
Push back up through your heel, squeezing your glutes as you go and repeat
Medicine Ball Throws (at the Wicket)
Can you see yourself throwing an Aussie out as you hit the wicket direct to win the Ashes? Then work on your Medicine Ball Throws and strengthen your abs, shoulders, and legs at Xercise4Less gyms.
Get a proper cricket workout throwing a medicine ball:
Drop into a semi-squat with a medicine ball in both hands
Drop your arms down so the ball is near your feet
Thrust through your hips and extend your legs
Swing your arms up and throw the ball as high as you can above your head
Catch the ball and use the momentum to take you into the next rep
Bowl a Perfect Bouncer with Cricket Press-ups
Strong shoulders are essential for bowling and batting and press-ups really work your shoulders, chest and delts.
Keep up the Ashes run rate with a press-up for cricketers:
Start in a press-up position, your feet together, hands slightly wider than shoulder width and arms straight
Slowly descend so that your chest is about 5 cm from the floor
Return to the start position and repeat
A Standing (Wicketkeeper) Overhead Press
Ready to be called up as an emergency Ashes wicketkeeper? Then the Standing Overhead Press is an excellent upper-body exercise for you as well as batters and bowlers.
Stand up to the toughest bowling with a standing overhead press:
Stand with the bar on your front shoulders, and your hands next to your shoulders
Press the bar over your head, until it’s balanced over your shoulders
Lock your elbows at the top and shrug your shoulders to the ceiling
Hold the bar for a second at the top
Lower it back to your front shoulders and repeat
Chin Up for England Cricket Supporters
A Chin Up is a superb back exercise for bent-over Ashes cricketers or amateur cricket fans.
Play power cricket with a tough chin up at your local Xercise4Less gym:
Grab a pull-up bar with the palms facing your torso and a grip closer than the shoulder width
Keep your torso as straight as possible while curving your lower back and sticking your chest out
As you breathe out, pull your torso up until your head is around the level of the pull-up bar
Squeeze your biceps in the contracted position for a second
Slowly lower your torso back to the starting position and repeat
Bend Your Bowling Back with an Ashes Bent Over Row
Cricketers spend a lot of time in a bent-over position, so what better Ashes cricket exercise is there than a Bent Over Row?
Blast the batting with an Xercise4Less cricket bent over row:
Assume a standing position while holding the bar using a double overhand grip
Hinge forward until your torso is roughly parallel with the floor (or slightly above)
Begin by driving the elbows behind the body while retracting the shoulder blades
Pull the bar towards your belly button until it touches your body and then slowly lower the bar back to the starting position under control
A Cricketing Hang Pull
A Hang Pull will enhance your ability to sprint to pick up the ball out in the field.
Lift your Ashes spirits with a hang pull for cricket strength:
Stand with a barbell with an overhand grip slightly wider than shoulder width
Bend your knees and hips so the bar touches mid-thigh
Jump upward extending your body
Shrug shoulders and pull barbell upward with arms, allowing elbows to flex out to sides
Pull bar upward as high as possible, keeping bar close to body
Lower bar immediately while straightening knees and hips.
Build your triceps muscles and you’ll give your arms a well-toned look. Firming your triceps with this Tricep Bar Workout Guide from Xercise4Less Gyms will help strengthen your upper body and burn off some unwanted fat at the same time. You’ll be able to tone your arms with an Olympic triceps bar 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’ll find 10 Olympic tricep bars so you can make the most of this workout guide at any of our local fitness centres. You can discuss with one of our friendly Personal Training experts the best way to include a tricep bar workout session in your fitness plan. Achieve your exercise goals when you take on this upper body tricep exercise workout today.
Transform Your Arms with These Olympic Tricep Bar Exercises
The triceps bar is kind of a cross between a dumbbell and a barbell. It’s closer to dumbbell size but you grip the triceps bar with two hands like a barbell. With this Xercise4Less Tricep Bar Workout Guide you’ll get a functional arm session that pounds the triceps, but also targets other parts of your upper body. Burn calories to ash and build muscle with the following standard tricep bar exercises:
When using a triceps bar, make sure you practice good form and don’t rush your movements. If you’re unsure whether you’re using the Olympic tricep bars correctly, don’t hesitate to talk to our friendly Personal Trainers. Our fitness staff are always on hand to provide encouragement and technical tips for all our exercise equipment including tricep bars.
Read on for more detailed instructions on how to get the most from these upper body tricep bar exercises.
Lying Triceps Bar Extension Exercises
Get this upper body workout session off to a great start with the Lying Triceps Bar Extension. Also known as a skull crusher, this triceps exercise is done using an Olympic bar. Begin by lying face-up on a flat weight bench, holding the triceps bar directly above your chest with your arms fully extended. Keeping your upper arms still, bend your elbows, and lower the tricep bar to within an inch of your forehead. Push the Olympic triceps bar back up in a steady motion and repeat.
Do Lying Triceps Bar Extension reps and repeat in 3 sets.
Overhead Triceps Extension Workout with Olympic Tricep Bar
Focus on your upper body with this Overhead Olympic Triceps Bar Extension exercise.
An overhead triceps extension with Olympic bar is performed from a standing or seated position. Grasp the handles of the tricep bar and hold it straight above your head with your arms fully extended. Keep your back straight and core tight as you lower the triceps bar behind your head by bending your elbows. Steadily push the Olympic tricep bar back up and repeat. When doing this exercise, make sure to keep your elbows as close to your ears as possible.
Do 8 Overhead Olympic Triceps Bar Extension reps and repeat in 3 sets.
Upper Body Workout with Tricep Bar Hammer Curls
Tricep Bar Hammer Curls really work the biceps and upper arms.
Hold the handles of the tricep bar the same way you would hold hammer handles. Begin by standing with your feet shoulder-width apart and hold the triceps bar in front of your thighs. Keeping your back straight and core tight, bend your elbows to lift the Olympic tricep bar up toward your chest. Squeeze your biceps forcefully for a full second, slowly lower the triceps bar back down and repeat. Make sure to keep your upper arms tight to your sides throughout this triceps exercise and do not swing your hips forward for momentum.
Do 8 Tricep Bar Hammer Curls and repeat in 3 sets.
Work Out Your Upper Body with Triceps Bar Front Raises
Work the anterior deltoids on the front of your shoulders with these highly effective Triceps Bar Front Raises and place the exercise emphasis on your forearm muscles.
Stand with your feet about shoulder-width apart holding the Olympic triceps bar in front of your thighs. Keeping your core tight and back straight, raise the tricep bar in front of your body until it is at chest height. Keep your arms as straight as possible when you do this. Slowly lower the triceps bar back to the front of your thighs and repeat.
Do 8 Triceps Bar Front Raises and repeat in 3 sets.
Join Xercise4Less Gyms and Transform Your Real Body
Whether you love working out with one of our 10 Olympic tricep bars or exercising on the treadmill, you’ll find what you’re looking for when you join Xercise4Less Gyms. A gym membership from Xercise4Less gives you entry to a real community of fitness enthusiasts ready to support you on your fitness journey. It doesn’t matter your fitness level or gym experience; we welcome everyone into our fitness family. Take this Triceps Bar Workout Guide as an example of our dedication to detail and our continual dedication to Xercise4Less gym members.
We offer the latest fitness equipment but that’s only part of your workout experience with us. 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 everything you need to achieve your exercise ambitions is provided as part of your gym membership. Benefit from a dedicated Ladies Only gym zone, special Spin studio, a combat zone as well as a highly effective functional fitness area. Join us today and take advantage of inclusive group exercise classes including Les Mills fitness sessions with our expert Personal Trainers. Or take on our incredible Body Transformation Camps to start your fitness journey with a bang.
Join Xercise4Less Gyms today and begin working towards massively improved health and wellbeing.
Leg Press Machine Workout Guide from Xercise4Less Gyms
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.
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.
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.
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.
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.