Weight Plates Fitness Guide Upper Body

weight plates-upper body workout guide

Upper Body Weight Plates Workout Guide from Xercise4Less Gyms

Challenge your arms and shoulders with this strength-building Upper Body Weight Plates Workout Guide. Make this 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. Get fitter quicker at your local friendly Xercise4Less gym with our upper body exercise session using weight plates.

You can use a weight plate for strength training, endurance work, flexibility, balance and injury prevention so it’s a very handy exercise to master on your journey to a fitter you. Check out our upper body weight plate workout and see the real benefits for your real body.

How to Work Out Your Upper Body with Weight Plates

Get your heart rate high and really feel the calorie-burning effects with this effective Xercise4Less Upper Body Weight Plates Workout Guide. Use the following weight plate moves as part of your upper body exercise sessions: 

Focus on working both the lifting and lowering parts of each weight plate move. Try to make your transitions between each of the upper body weight plate moves as smooth as possible and focus on quality reps with good form. If you’d prefer to focus on your legs and glutes, check out our Lower Body Weight Plates Workout Guide or take on the Xercise4Less Full Body Weight Plates Workout for some full body exercise.

Whatever local Xercise4Less gym you work out in, you’ll find enough weight plates waiting for you. Exercise using our 4 sets of Olympic bumper plates and 1 Ladies Only Olympic bumper plate set and lean on the expert advice and guidance of our friendly Personal Trainers. Our fitness staff are always on hand to help with weight plate technique or to advise you can include weight plates moves in your fitness plan.

Read on for more detailed instructions on how to perform these upper body weight plate exercises correctly.

Weight Plate Alternating Knee-In and Press Upper Body Exercises

Challenge your whole upper body with this Weight Plate Alternating Knee-In and Press exercise.

Lie on the floor and hold a weight plate a few inches above your torso. Raise your shoulders, back, and legs off the floor. Engage your abs to lift your upper body higher as you bring the weight plate overhead and pull your right knee in toward your chest. Reverse the movement to return to start. Repeat on the other side. That’s one rep.

Do 8 Weight Plate Alternating Knee-In and Press upper body reps and repeat in 4 sets. Rest for 60 seconds.

Weight Plate Rotational Skater Hop Upper Body Session

Energise your core with this superb upper body exercise, the Weight Plate Rotational Skater Hop.

Stand on your left foot and hold a weight plate in front of you with both hands, elbows bent. Brace your core and lift your right foot off the floor. Hop to your right, raising your left leg behind you as you rotate your torso and bring the plate toward your right hip, keeping it close to your body. Repeat on the other side. That’s one rep.

Do 8 Weight Plate Rotational Skater Hop upper body reps and repeat in 4 sets. Rest for 60 seconds.

Weight Plate Row Upper Body Workout

Improve your balance and target your middle back muscles with this Weight Plate Row session.

Stack the needed number of weight plates on top of a small weight plate on the ground, allowing you to easily grip the rims. Take a shoulder-width stance in front of the weight plates. Bend at the hip with your knees slightly bent, keeping your back flat. Grab the weight plates from the side and let them hang below your chest, arms extended. Maintain a flat back, pull the weight plates to your chest by flexing the elbows. Avoid jerking the weight plates. Return the plates to the starting position and repeat.

Do 10-12 Weight Plate Row upper body reps and repeat in 4 sets. Rest for 60 seconds.

Weight Plate Halo Upper Body Exercises

The Weight Plate Halo works your shoulders, biceps, triceps, and back and your upper body feels the real benefits.

Stand with feet hip-width apart and hold a weight plate with an outside grip, arms extended overhead. Bend your elbows and rotate your arms to move the weight plate around your head in a circle and down the other side. Continue for 30 seconds. Switch direction; repeat.

Do 8-10 Weight Plate Halo upper body reps and repeat in 4 sets. Rest for 60 seconds.

Join Xercise4Less Gyms for an Upper Body Weight Plates Workout

When you want to get fitter, you need to join the exercise experts, Xercise4Less Gyms. All the equipment you need to speed you on your fitness journey comes as part of your Xercise4Less gym membership. Choose from 4 sets of Olympic bumper plates and 1 Ladies Only Olympic bumper plate set as you work out your upper body with weight plates. If you’d prefer to split your workouts, try the Lower Body Weight Plates Workout Guide or the Xercise4Less Lower Body Weight Plates Workout Guide for effective ideas on building muscle and shedding real weight.

Including an upper body weight plates session in your fitness programme is a no-brainer no matter whether you’re ready to join a gym, new to gyms, a casual gym goer or already an experienced gym user. At the People’s Gym our friendly personal training experts will guide and motivate you towards your fitness goals, no matter how fit you are and no matter how ambitious your exercise targets are. With the best value gym membership from Xercise4Less, you get the latest gym gear with over 400 pieces of exercise equipment including lots of weight plates. We also provide a friendly and inclusive workout environment ranging from a private Ladies Only gym zone to a special Spin studio, functional fitness area and combat zone. Benefit from the incredible Body Transformation Camps and Boot Camps in your local Xercise4Less gym or energise yourself with our inclusive group fitness classes including Les Mills workouts. What more could you need to see real results for your real body?

Join Xercise4Less Gyms today and supercharge your fitness journey. Sit down with our friendly Personal Trainers to work out an inclusive exercise plan using these weight plate exercises. Get fitter from the first moment you sign up to an Xercise4Less gym membership.

Free Weights Fitness Guide

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Total Body Free Weights Workout Guides at Xercise4Less Gyms

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:

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 all body free weights exercises correctly. 

Full Body Free Weights Forward Lunges



Blast off your whole body free weights workout session with the superb forward lunge as you target your quadriceps.

This free weight forward lunge exercise uses dumbbells, but you can perform it with a barbell on your back if you’ve already mastered the technique. Stand with your torso upright holding two dumbbells by your sides. Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Make sure that you keep your front shin perpendicular to the ground. Using mainly the heel of your foot, push up and go back to the starting position. Repeat the movement for the recommended amount of repetitions and then perform with the left leg.

Do 8-10 Free Weights Forward Lunges full body reps before changing leg. Repeat in 3-4 sets. 

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. 

Complete Body Free Weights Workout with Incline Dumbbell Sets

An Incline Dumbbell Press is a great all body exercise focusing on your chest using free weights.

Lie back on an incline bench with a dumbbell in each hand placed on your thighs. Using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width. Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This is the starting position. Breathe out and push the dumbbells up with your chest. Lock your arms at the top, hold for a second, and then start slowly lowering the weight. That’s one rep.

Do 10-12 Incline Dumbbell Press free weights reps. Repeat in 3 sets. 

Work Out Your Whole Body with Free Weights Flat Chest Fly

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

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. 

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 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 full 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.

Barbell Fitness Guide Upper Body

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Upper Body Barbell Workout Guides at Xercise4Less Gyms

Work on your chest and back as well as your arms in our focused Xercise4Less Upper Body Barbell Workout Guide. Whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user you’ll add muscle and strip away excess fat from your upper body as you exercise using just barbells.

Work out the right fitness programme with a Personal Trainer in your local Xercise4Less gym but make sure it includes an upper body barbell session to really tone you up. If you need technical help with any barbell chest workouts or barbell back exercises, our fitness team will be on hand to guide and motivate you whenever you need them. Start transforming your real body with a real barbell workout for your upper body today.

The Best Upper Body Barbell Workout

Don’t just hit your exercise goals, smash your fitness targets when you benefit from this Xercise4Less Upper Body Barbells Workout Guide. Get a real grip on your fitness with the following barbell exercise for your upper body including chest, back, and arms: 

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

If you’d prefer to use a full body workout with barbells, check out our Full Body Barbell Workout Guide or focus on your legs and glutes with our Lower Body Barbell Workout Guide. Don’t worry about barbell technique when you can get advice from our friendly Personal Trainers. You won’t have to be concerned about queuing for fitness equipment during your barbell session either. At any Xercise4Less gym you can choose from 2 Sets of 10-45kg straight barbells and 2 Sets of 10-45kg EZ Curl barbells.

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

Barbell Incline Bench Press Exercise for Upper Body Workout

Start your upper body barbell workout plan with the muscle-adding Barbell Incline Bench Press.

Load the barbell to an appropriate weight for your training. Lay on a bench with your feet flat on the ground, driving through to your hips. Arch your back and retract your shoulder blades. Take a medium, pronated grip covering the rings on the barbell. To start, remove the barbell from the rack and hold the weight above your chest with your arms extended. Flex your elbows and lower the barbell to your sternum. Keep your lats tight and your elbows slightly drawn in. Touch your torso with the barbell and then extend your elbows to return the barbell to the starting position.

Do 8-12 Incline Bench Press upper body reps and repeat in 3 sets. Rest for 1 minute.

Upper Body Workout with a Barbell Military Press

With a Barbell Military Press as part of your upper body workout you’re focusing on your chest, shoulder and triceps as well as improving your upper back strength.

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 lower the barbell while maintaining control.

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

Barbell Row Upper Body Exercises

Barbell Rows are a key part of your upper body exercise plan. Work your back, your hips and your arms and build up your biceps with this effective upper body exercise.

Stand with your foot under the bar in a medium stance. Bend over and grab the barbell in a medium grip, palms down. Unlock your knees while keeping your hips high. Lift your chest and straighten your back. Pull the barbell against your lower chest and then return the bar to the floor. Breathe. Straighten your back, take a big breath, hold it. Then do your next rep.

Do 8-12 Barbell Rows upper body reps and repeat in 3 sets. Rest for 1 minute.

Upper Body Exercises with Barbell Curls

Barbell Curls are perfect for working out your upper body, particularly exercising your biceps.

Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward, and the elbows should be close to the torso. Start here. While holding your upper arms stationary, curl the weights forward while contracting the biceps as you breathe out, only moving your forearms. Continue the movement until your biceps are fully contracted and the barbell is at shoulder level. Hold the contracted position for a second and squeeze your biceps hard. Bring the bar back to the starting position slowly as you breathe in.

Do 8-12 Barbell Curls upper body reps and repeat in 3 sets. Rest for 1 minute.

Join Xercise4Less Gyms for Effective Upper Body Barbell Workouts

You don’t need to be a fitness expert to work out that you can completely transform your real body at Xercise4Less Gyms. Using this Upper Body Barbell Workout guide you can start your fitness journey the right way and achieve your health and wellbeing goals as quickly as possible. This guide to exercising with a barbell is complemented by all the right equipment in our fully stocked gyms around the country. Benefit from 2 Sets of 10-45kg straight barbells and 2 Sets of 10-45kg EZ Curl barbells in your local Xercise4Less gym. You don’t just have to focus on your upper body either. You can also access an informative Xercise4Less Full Body Barbell Workout Guide or target your legs and glutes with our Lower Body Barbell Workout Guide.

Getting fit with Xercise4Less Gyms means working out with barbells but also working on your nutrition and your attitude to exercise. 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 from the latest resistance and cardio machines to a Ladies Only gym zone. Try our incredible Body Transformation Camps or workout with our friendly Personal Trainers to get your fitness journey really humming. Exercise in our dedicated Spin studio, functional fitness area or combat zone to ramp up your fitness. Or try our inclusive group exercise classes and feel the power of the Xercise4Less gym community.

Join Xercise4Less Gyms today and put this barbells workout guide to full use. Use barbells to sculpt your upper body by losing weight or adding muscle. At every stage of your fitness journey, the Xercise4Less fitness team will be with you.

Barbell Fitness Guide Lower Body

Lower Body Barbell Workout Guide at Xercise4Less Gyms

Focus on your legs, thighs, calves and glutes with a muscle-building Xercise4Less Lower Body Barbell Workout Guide. Whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user you’ll work your quads and engage your core when you use our barbell workout especially for the lower body.

Sit down with a Personal Trainer in your local Xercise4Less gym and work out where to include a lower body barbells exercise in your fitness programme. Our fitness team can also give you guidance on barbell lifting technique if you need more help. You’ll soon see how you can shed lower body flab and tone up with these effective lower body barbell workouts.

Exercise Your Lower Body with a Barbell Workout

Hit your fitness targets quicker and feel the full benefits of using this Xercise4Less Lower Body Barbells Workout Guide. Just try the following barbell exercises: 

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

If you’d prefer to use a whole body workout with barbells, check out our Full Body Barbell Workout Guide or focus on your shoulders and arms with our Upper Body Barbell Workout Guide. Don’t worry about barbell technique when you can talk to our friendly Personal Trainers for advice. You won’t have to be concerned about queuing during your barbell session either. At any Xercise4Less gym you can choose from 2 Sets of 10-45kg straight barbells and 2 Sets of 10-45kg EZ Curl barbells.

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

Barbell Back Squats for Lower Body Workouts

This is the beginning of a beautiful relationship with barbells and where better to start your lower body workout than with a Barbell Back Squat?

Stand with your feet shoulder width apart and place a barbell on your back at shoulder height. Keep your torso upright, stick your butt out behind you and lower your body until your knees are 90 degrees. Keep your weight on your heels. Push off your heels and return to a standing position.

Do 8-12 Barbell Back Squat lower body reps and repeat in 3 sets. Rest for 1 minute.

Lower Body Fitness with Barbell Deadlifts

Start shredding fat and piling on muscle with the highly effective Barbell Deadlift.

Stand over the barbell with your feet shoulder-width and underneath the bar. Bend forward at the waist and grab the barbell. With your weight primarily in your heels, keep your back straight, exhale and lift the barbell off the ground by standing up.

Do 8-12 Barbell Deadlift lower body reps and repeat in 3 sets. Rest for 1 minute.

Barbell Front Squats for Improved Lower Body Strength

Hit your fitness targets even quicker with the help of a lower body Barbell Front Squat.

Hold a barbell at shoulder height, elbows forward. With a straight torso, bend the knees and lower your body until your knees reach 90 degrees. Keep your knees from going over the toe line. Breathe out and stand to return to your starting position.

Do 8-12 Barbell Front Squat lower body reps and repeat in 3 sets. Rest for 1 minute.

Barbell Walking Lunges for Your Lower Body



Start toning your lower body with a Barbell Walking Lunges session.

Position a barbell across your back while standing with your feet shoulder width apart. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground with upright posture and your front knee should stay above the front foot. Drive through the heel of your lead foot and extend both knees to raise yourself back up. Repeat the lunge on the opposite leg.

Do 8-12 Barbell Walking Lunges lower body reps and repeat in 3 sets. Rest for 1 minute. 

Strengthen Your Lower Body with a Barbell Straight-Leg Deadlift

A Barbell Straight-Leg Deadlift is ideal for the lower body part of your fitness plan.

Stand with your feet shoulder-width apart holding a barbell in an overhand grip and palms facing you. Your knees should be slightly bent. Bend at your hips and lower the barbell, keeping your back straight. Lower until you feel the stretch in your hamstrings and glutes and then slowly straighten back up. Keep the barbell close to your body throughout and keep it slow and controlled.

Do 8-12 Barbell Step-up lower body reps and repeat in 3 sets. Rest for 1 minute. 

Join Xercise4Less Gyms to Benefit from Lower Body Barbell Workouts

There’s nowhere better to start or continue your fitness journey than Xercise4Less Gyms. And that includes Lower Body Barbell Workouts. Our guide to working out with a barbell will help you smash your fitness goals no matter how challenging you make them. Benefit from 2 Sets of 10-45kg straight barbells and 2 Sets of 10-45kg EZ Curl barbells in your local gym. Combine that exercise equipment with our Lower Body Barbell Workout Guide to deliver the real body you’ve always wanted. Prefer to work on your whole body with barbells? Then take a look at our Xercise4Less Full Body Barbell Workout Guide or target your shoulders with our Upper Body Barbell Workout.

Barbells are only a small part of how Xercise4Less Gyms can help you on your fitness journey. 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 from the latest resistance and cardio machines to a Ladies Only gym zone. Work out with our Personal Trainers in our amazing Body Transformation Camps or work with our fitness staff to plan the right fitness programme for your real body. Add in a dedicated Spin studio, functional fitness area, combat zone with boxing ring and MMA cage as well as inclusive group exercise classes and you have the ideal body toning recipe.

Join Xercise4Less Gyms today and start using barbells to shape your body, lose weight or add muscle, we’re with you every step of your way to improved health and wellbeing.

Barbell Fitness Guide

barbell back squat sets-barbell full workout guide

Full Body Barbell Workout Guide at Xercise4Less Gyms

This guide will help you raise the bar of your fitness level. Regardless of your gym experience, you’ll find Xercise4Less the place to supercharge your health and wellbeing, and this full body barbell workout guide will teach you how to build strength and definition in a balanced way.

Why should you train with barbells, though? A body barbell workout properly challenges your whole body, forcing your muscles to react and start burning fat.

How to Work Out Your Whole Body with Barbell Exercises

Incorporate these key exercises into your workout to develop your arms, build mass, or for general strength:

Find a rhythm for what amount of repetitions and sets you can achieve to benchmark your progress. Try to make your transitions between each of the exercises as smooth as possible, focusing on quality reps with good form. Take a one-minute rest between sets to avoid muscle damage.

A final piece of advice before we start; don’t despair if you can’t get a handle on how to use these whole-body barbell workouts straight away. Our Personal Trainers are on hand to advise you on the best techniques whenever you need help or advice. Xercise4Less gyms are packed with all the barbell equipment you need to achieve the results you’re looking for, we’ll help you get there. 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.

Let’s get into the detailed instructions on how to perform these full body barbell exercises correctly.

Full Body Barbell Bench Press Exercises

Begin your workout with the Barbell Bench Press to start shredding fat.

Start this classic upper body exercise 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.

Whole Body Barbell Military Press Workouts

This Barbell Military Press shifts the focus onto your shoulders.

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 strength, primarily in your quads, glutes and back. Train with a high weight and low reps to build mass, or a low weight with high reps to focus on toning.

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.

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 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!

Dumbbells Fitness Guide Upper Body

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Upper Body Dumbbell Workout Guide from Xercise4Less Gyms

With the Xercise4Less Upper Body Dumbbell Workout Guide you can really work your chest, shoulders, triceps, abs, and core. An upper body dumbbell workout is as useful for gym newbies as for more advanced trainees. Whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user, you’ve got to make sure dumbbells are part of your upper body workout plan at your local Xercise4Less gym.

You can use these dumbbells exercises for a proper upper-body workout. By using dumbbells you’re forcing every target muscle and surrounding muscles to work hard and help you add muscle and shed fat.

Work Out Your Upper Body with This Dumbbell Workout

Really target your upper body muscles with this Xercise4Less Upper Body Dumbbells Workout Guide. For the recommended number of reps and sets, see the detailed instructions below. Our guide to an upper body workout with dumbbells contains the following exercises:

 
Repeat these upper body dumbbell lifts back to back, with no rest in between. Once you complete the set of upper body dumbbell exercises, take a one-minute rest. Ensure your transitions between each of the dumbbell lifts are 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 a full body session with dumbbells, check out our Full Body Dumbbell Workout Guide or focus on your legs with the Xercise4Less Lower Body Dumbbell Workout Guide.

You can also turn to our Personal Trainers for advice and guidance on dumbbell workout technique. You won’t lack for dumbbells either. Xercise4Less gyms are stuffed with all the equipment you need to achieve real full body results. 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 upper body dumbbell exercises correctly.

Upper Body One-Arm Dumbbell Row Workout

Get your upper body dumbbells workout off to a great start with the One-Arm Dumbbell Row, perfect for your lower lats.

Lean forward at the waist and place one knee and the same-side hand on a flat bench. Keep your other foot on the floor and grasp a dumbbell in the same-side hand, allowing the weight to hang straight down with your arm fully extended.

Pull the dumbbell toward your hip, keeping your elbow tight in. Pull your elbow as far back as you can, squeezing your shoulder blades together for a full contraction, then lower the dumbbell along the same path. Repeat for reps before switching arms.

Do 4 One-Arm Dumbbell Row upper body sets with 6 reps in each.

Flat-Bench Dumbbell Press for Upper Body Exercise

Really work on your pecs with a Flat-Bench Dumbbell Press in this tough upper body dumbbells exercise.

Lie face-up on a bench with your feet flat on the floor. Grasp a dumbbell in each hand just outside your shoulders. Powerfully press the dumbbells up and together, stopping when they’re an inch or so away from touching. Slowly return to the start.

Do 4 Flat-Bench Dumbbell Press upper body sets with 6 reps in each.

Upper Body Workout with a Dumbbell Shoulder Press

Focus on all three delt heads with a proper Dumbbell Shoulder Press workout.

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

Do 4 Dumbbell Shoulder Press upper body sets with 8 reps in each. 

Upper Body Dumbbell Shrug Workouts

Build your upper traps with a Dumbbell Shrug exercise.

With a Dumbbell Shrug you stand straight with a dumbbell in each hand by your sides with your palms facing in. Keeping your chest up and abs tight, shrug your shoulders straight up toward the ceiling, squeezing your traps at the top. Slowly reverse the motion, letting the dumbbells lower your shoulders as far as possible. Avoid rolling your shoulders though and keep the motion strictly up and down.

Do 3 Dumbbell Shrug upper body sets with 8 reps in each. 

Seated One-Arm Overhead Dumbbell Extension for Your Upper Body

As a massive upper body workout, the Seated One-Arm Overhead Dumbbell Extension really strains your triceps.

Sit straight on an upright bench, feet flat on the floor. Grasp a dumbbell and hold it overhead at full arm extension. Bending only your elbow, lower the dumbbell behind your head until your arm forms a 90-degree angle. Feel your triceps stretch, then press back up to full-arm extension and squeeze your triceps hard at the top. Repeat for reps before switching arms.

Do 2 Seated One-Arm Overhead Dumbbell Extension upper body sets with 10 reps in each.

Upper Body Exercise with a Dumbbell Hammer Curl

Transform your biceps with a Dumbbell Hammer Curl session.

Stand straight holding a dumbbell in each hand by your sides with your feet shoulder-width apart. Without moving your upper arms, bend your elbows and curl the weight toward your shoulders. Your palms should face each other the entire time. Squeeze your biceps hard at the top, then lower to the start. Pause, and then lower back to the starting position and repeat.

Do 2 Dumbbell Hammer Curl upper body sets with 10 reps in each.

Dumbbell Incline Fly for Upper Body Workout

A fantastic exercise for your chest and shoulders, make sure to include a Dumbbell Incline Fly in your workout programme.

With a Dumbbell Incline Fly, you hold a dumbbell in each hand and lie on an incline bench. Start with your arms extended directly above you and then slowly lower them out to the side, keeping a slight bend at the elbow. Reverse the action and bring your arms above you again, then repeat.

Do 2 Dumbbell Incline Fly upper body sets with 10 reps in each.

Upper Body Dumbbell Side Lateral Raise Workout

Finish off your upper body dumbbell workout with the Dumbbell Side Lateral Raise, perfect for building up your shoulders.

Stand with a straight torso and two dumbbells by your side with the palms of the hand facing you. Maintain your torso in a stationary position and don’t swing as you lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward. Continue to raise the dumbbells until your arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top. Lower the dumbbells back down slowly to the starting position as you inhale.

Do 4 Dumbbell Side Lateral Raise upper body sets with 6 reps in each.


Join Xercise4Less Gyms for the Best Dumbbells Workout Plans

At Xercise4Less Gyms you’ll never be stuck waiting for a dumbbell during your workout. We provide over 400 pieces of exercise equipment for our members. And that includes 3.5 tonne of dumbbells. We want you to achieve the most ambitious targets so your workout plan should some of these upper body dumbbell exercises. Check out too our Full Body Dumbbell Workout Guide or the Xercise4Less Lower Body Dumbbell Workout Guide if you’d prefer to split your dumbbell workouts.

Xercise4Less Gyms helps you reach real goals and our upper body dumbbell workout guide is only the start of what we offer our gym membership. 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 targets. You can choose from a huge range of exercise equipment from resistance and cardio machines to free weights. You can work out in a dedicated functional fitness area, take on our combat zone, exercise in our dedicated Ladies Only gym zone or in our special Spin studio. Our gym members also benefit from inclusive group exercise classes including Les Mills fitness sessions. Our friendly Personal Training experts will strain every sinew to help you achieve your workout targets.

Join Xercise4Less Gyms today and see exactly how we’re busy transforming the health and wellbeing of gym members all over the country with upper body dumbbell exercises.

Dumbbell Fitness Guide Lower Body

Lower Body Dumbbell Workout Guides at Xercise4Less Gyms

With this Xercise4Less Gym Lower Body Dumbbell Workout Guide you can build lean and strong legs. Whether you’re ready to join a gym, new to gyms, a casual gym goer or already an experienced gym user target your feet, calves, quads, hamstrings and glutes with our lower body dumbbell exercises.

Make this lower body dumbbell workout a part of your exercise plan so that you build muscle and shred fat and really strengthen your lower half. With this lower body dumbbell workout guide you’ll start to look forward to leg day in your local Xercise4Less gym.

Transform Your Lower Body with These Dumbbell Exercises

See real fitness improvements in your lower body when you use this Xercise4Less Lower Body Dumbbells Workout Guide. Do three to four sets of each of the following lower body dumbbell exercises and feel the benefits in your leg and glutes:

Do 16 reps per lower body dumbbell exercise and 8 reps per leg on the dumbbell lunge exercises. Repeat in 3-4 sets. Try to focus on quality reps with good form. Make sure you use a dumbbell that is heavy enough to challenge you. If you’d prefer a full body workout with dumbbells, check out our Full Body Dumbbell Workout Guide or focus on your shoulders and arms with the Xercise4Less Upper Body Dumbbell Workout Guide.

Our friendly Personal Trainers will also be on hand in your local Xercise4Less gym to advise you on the best lower body dumbbell workout techniques if you need it. Xercise4Less gyms are fully equipped for these lower body dumbbell exercises. Using our lower body 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 lower body dumbbell exercises correctly.

Lower Body Dumbbell Split Squats Exercises

Start off your lower body dumbbell workout session with the Dumbbell Split Squats and begin building muscle.

Position yourself into a staggered stance with the rear foot elevated and front foot forward. Hold a dumbbell in each hand, letting them hang at the sides. flexing your knee and hip to lower your body down while maintaining good posture. Keep your front knee in line with your foot as you do the Lower Body Dumbbell Split Squats. Finally drive through the heel to extend the knee and hip to return to the starting position.

Do 16 Dumbbell Split Squats lower body reps and repeat in 3-4 sets.

Dumbbell Walking Lunge for Lower Body Workouts

With a Dumbbell Walking Lunge, you can make your lower body muscles work harder.

Stand hip-width apart holding two dumbbells by your sides. Step forward with one leg, flexing the knees to drop your hips. Inhale as you go down. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should be in line with your front foot. Do not allow your front knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Using mainly the heel of your foot, extend both knees to push up to return to the starting position.

Do 8 reps per leg for these lower body Dumbbell Walking Lunges and repeat in 3-4 sets.

Lower Body Exercises with Dumbbell Goblet Squats

Try Dumbbell Goblet Squats to work your shoulders and legs hard.

Stand with your feet wider than shoulder-width. Hold a dumbbell with both hands in front of your chest. Sit back into a squat, keeping the dumbbell in the same position, then drive back up and repeat.

Do 16 Dumbbell Goblet Squats lower body reps and repeat in 3-4 sets.

Dumbbell Romanian Deadlift Workout to Strength Your Lower Body

Hammer your hamstrings and glutes with this fantastic Dumbbell Romanian Deadlift.

Grab a pair of dumbbells with your back straight throughout the Romanian Deadlift. Allow your arms to hang perpendicular to the floor, with the wrists pronated and the elbows pointed to your sides. Start the Dumbbell Romanian Deadlift by flexing your hips, slowly pushing your butt as far back as you can only partially bending your knees with your weight remaining on your heels. Push your butt back as far as you can while maintaining an arch in your back throughout the dumbbell deadlift. When your hips cannot go any further backward, pause, and then slowly extend your hips to return to the starting position.

Do 16 Dumbbell Romanian Deadlift lower body reps and repeat in 3-4 sets.

Lower Body Dumbbell Swing

Buff up your lower body with this challenging Dumbbell Swing exercise.

Grab a dumbbell and hold it in the centre with one hand in front of the other. Set your feet shoulder-width apart. Without rounding your lower back, bend your knees slightly, push your hips back, and swing the weight between your legs. Once the weight is behind you, forcefully contract your glutes and thrust your hips forward to swing the dumbbell to chest level. The momentum of your hip thrust should swing the dumbbell upward. At the top of the movement, contract your core, glutes, and quads as hard as you can. Then allow the weight to swing back between your legs and repeat.

Do 16 Dumbbell Swing lower body reps and repeat in 3-4 sets.

Dumbbell Split Lunge Lower Body Exercises

Really work your quads and glutes with this tough Dumbbell Split Lunge lower body workout.

Start with one foot up on a bench and your other leg just slightly in front of your body. Hold the dumbbells at your side. Lower your back knee to the floor while maintaining a neutral spine and good posture. Keep most of your bodyweight over your front heel. Press the heel of your front foot through the floor and rise to return to the starting position.

Do 8 reps per leg for these lower body Dumbbell Pulse Lunges and repeat in 3-4 sets.

Join Xercise4Less Gyms for the Best Dumbbells Lower Body Workouts

Xercise4Less Gyms is the perfect workout location for a lower body dumbbell fitness session. We provide lots of useful exercise guides including this Lower Body Dumbbell Workout Guide, but you can also use the Xercise4Less Upper Body Dumbbell Workout Guide or work your whole body with our Full Body Dumbbell Workout among many others. That’s only the start of how we can help you improve your health and wellbeing.

It doesn’t 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. If you want to use dumbbells to supercharge your fitness, you’re really in luck with an Xercise4Less gym membership; we have just under 3.5 tonne of dumbbells available in each gym. Work out with a wide range of the latest cardio and resistance machines and plenty of free weights. Get into the shape of your life with our dedicated Ladies Only gym zone, a Spin studio, functional fitness area and a combat zone. Don’t miss out either on our simply incredible Body Transformation Camps or the amazing range of energising fitness classes including the latest Les Mills workout sessions.

Whatever you need to improve health and fitness, you’ll get when you join Xercise4Less Gyms today. Sit down with our friendly Personal Trainers and find the right inclusive programme for your real body. Sign up to an Xercise4Less gym membership and start your body transformation right now.

World Mental Health Day 2018

World Mental Health Day 2018

For many of us, living a healthy lifestyle is incredibly important – we eat as “healthy” as we can, we run, we lift, we play sport, we practice yoga, (& party, of course) and we always try to better ourselves physically, strive for the perfect image, but sometimes, we forget about something.

Something incredible, something which keeps us alive, something which we simply do not appreciate enough and something we cannot see through our own eyes.

Our minds. ?

In the past week, it is estimated that 1 in 6 people will experience a common mental health problem. A statistic we should not be able to ignore, yet, let’s face it, we’ve done a good job of doing just that in years gone by.

10th October, 2018’s focus is on young people and mental health in a changing world. Mental illnesses often start in young adulthood; and in a generation of social media domination, a plethora of hourly comparisons, and increasing worries around body image, relationships, “fitting in”, school grades, uni degrees and job securities (to name a few), it is absolutely paramount that we give young people access to the support they need to grow up happy, healthy and more than ever, resilient… and that’s why we’re offering everyone – past members, potential members, whatever shape or size, however your state of mind – a 5 day free pass to relieve any daily stresses through exercise. ?

Mental Health can be a sensitive subject, with people commonly afraid to open up about personal issues for fears of being scrutinised or judged. We busy ourselves rounding up followers and likes, and have more ways than ever to connect with one another (digitally anyway), but then why are we still leaving eachother hanging? Despite having large social networks, why has it been found that twenty-year-youngs report feeling lonely twice as often as those in their fifties and sixties?

Well, we don’t know the definitive answer, but what we do know, is that World Mental Health Day, has been created to bash the stigma, combat the fear, and draw attention to the fact that we are all human, we all have ups and downs, and we have all been given this life, because we are strong enough to live it.

It is equally important to take care of your mental health, as it is your physical health; but what effect does exercise have on wellbeing? It plays a huge part! Even a 10 minute mooch can increase mental alertness, energy and promote an overall positive mood! Regular routine exercise can increase self-esteem, as well as reduce stress and anxiety and you can find so much more insightful information about the benefits of physical activity on mental wellbeing over here.

As well as offering you free entry from Wednesday to Sunday, we have also enlisted the help of our amazing staff members to talk about what helps them when it comes to mental health and physical activity, and what could help you…

Esther Lewarne, our central operations coordinator, said she’s never been very good at sport and always been quite intimidated of the gym and the people that use it as she thought they’d judge her ability. She plucked up the courage to get a PT at X4L so that she could learn to use the equipment and also to see what she was capable of. The main goal really was to lose weight. 

 “I never realised how much I would enjoy exercise and what impact it would have on my outlook and mental health. I will never be a size 0, nor will I be the sort of person that trains 7 days a week but I will always have the respect I should for my mind as well as my body and continue to exercise on a regular basis without pressuring myself to be the best.

Exercise now gives me a release that I wasn’t getting before and keeps my mind and body healthy. I will be forever grateful to myself for taking that first step”.

Jon Wright, Founder, commented: “The benefits of exercise go beyond just the physical. Exercise has a key role to play in helping to manage mental health problems including anxiety, stress and depression. To mark World Mental Health Day, we want to give everyone the chance to get away from everyday stresses and improve their mental wellbeing by getting active.”

James Hesling, our General manager of Leeds North says that “health” is something that many people don’t realise falls into different forms. There’s the obvious physical health, which is why so many people join Xercise4Less but what’s equally as important is emotional and mental health too. Mental health can be improved in many forms, exercise being one of them! When we exercise we release endorphins in our body and our brains uses them to make us feel good!

#handsupforhealthy minds toolkit has been designed to give you nuggets of information on the mental health of young people aged 18-24; including facts, practical links, and downloadable content as well as some handy self-care tips!

Of course, there is no right way to do “fitness”; and there is no right way to take care of our mental health, but you can count on us at Xercise4Less from now until Sunday.

Fill in your free day pass – work up sweat, and sweat out the stress – we’re here for you. ? 

[2018] National Fitness Day

★ Doing our bit to move the nation ★

To celebrate National Fitness Day 2018, we hosted a number of exciting activities!

We encouraged the public to celebrate their strength and empowerment through fitness.

#Train4Free ?

An open house across all of our clubs nationwide.

Regardless whether you had trained with us before, the nation were encouraged to trial our facilities to the max for free for the whole day!

#Transform4Free ?

We hosted two free transformation camp taster sessions from 11:15am – 12:00pm and 5:15pm – 6:00pm. 

#Treats4Free 

In collaboration with Scitec Nutrition we ran a competition across facebook, instagram and twitter. 

#nationalfitnessday2018 fitnessday #fitness2me #xercise4fitness #beactive4less

[2016] Sport Relief fundraising 18th-22nd March

How’s your mileage?

We jumped the gun on this to give away a years membership to raise funds for Sport Relief. Entry was £2 minimum (but we do get all twinkly eyed when we see the generosity of our members – something about the heart in our brand you might say?) All you have to do is run, row, cycle, lunge, hop or if you’re utterly insane…squat the distance of a sports relief mile. 

  • Win a Free Years Membership or FitBit
  • Bring a Friend for just *£2!!! (All Weekend 18th – 22nd March 2016) 
  • OR gym in FANCY DRESS! It’s minimum *£2 per entry to the fancy dress competition. Best dressed wins a free years gym membership worth £150.00

(*All proceeds go towards Sport Relief)

Xercise4Less sport relief campaign

We gave away a FREE years membership!

Members were encouraged to use anything from a spin bike to a seated rower or if they really liked..maybe try lunging for a mile with Kettlebells in the studio? All they had to do was one mile. “However you do it is completely up to you!” We wanted to see how many marathons we could complete together?

Get involved and help give back to the community for a good cause.

Everyone who donates will be entered into the draw and the winner will get either a FitBit or a free years membership here at Xercise4Less! So don’t forget to bring your gym buddy! You might be able to get 2 memberships out us!

2nd chance entry!

For another minimum £2 donation you can enter our fancy dress competition. The best dressed entry will win the same prizes mentioned above. 

Spin a mile?

Spinning doesn’t require you to have any real rhythm. If you like the class atmosphere but have two left feet when it comes to Zumba moves or aerobics steps then Spinning is a truly brilliant choice. Why not go and see if these are running in your local club this weekend?

Guess what? You don’t even need to be able to ride a bike to get into Spin; our Indoor Cycling bikes essentially come with built-in stabilisers, so you can’t possibly bite the floor!

Joking aside, spinning is a low impact, high intensity workout which is excellent for members of all abilities and fitness levels. YOU control how much you push yourself, how fast you cycle and how high you ramp up the resistance so you’ll never be out of your depth. If you feel you don’t not push yourself outside of your comfort zone then you’ve obviously never felt the awesome camaraderie and motivation of a Spin class in full swing…
It’s 100% impossible to get left behind by the rest of the class in the Spin Studio, or to end up feeling out of place. Can you push the pedals round? Yes? Then you’ve got what it takes!
Whether you’re brand new in the saddle or are already a Master of Spin – we need YOU. Sign up to take part in a Spinathon for Sports Relief at your local club and be a part of a fantastic cause.

If you’re still not convinced that Spinning is the best thing since sliced bread then read on to see how our members have been Spinning their way to some seriously amazing lifestyle changes.

How has spinning changed your life?

Daniel Monks who trains at Xercise4Less Bolton says that he does 4-5 spinning classes a week and is really noticing the fat melting away and sees his muscles grow with each class. 

Leigh Philp has been doing 3-4 spin classes a week for almost a year which has helped her lose weight and inches. She’s never joined a gym before coming to see us and is finding important ‘me time’ to get what she wants.

Susan Helders tells us that spinning has made her feel a lot fitter and that she’s made some great friends along the way!

Send us your story!

Have you got the spin bug biting you? Let us know how spinning classes have improved your health by emailing your story to: mysuccess@xercise4less.co.uk so we can feature you as one of our success stories!