Tricep Bars Fitness Guide

seated one arm dumbbell-workout guide

Tricep Bar Workout Guide from Xercise4Less Gyms

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 Workouts

high feet leg press female fitness-workout guide

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.

Stair Mills Fitness Guide

stair mill-workout guide

Stair Mill Workout Guide from Xercise4Less Gyms



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

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

Transform Your Lower Body with These Climbmills Exercises

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

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

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

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

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

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

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

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

Exercise Your Lower Body with a Stair-Climbers Workout

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

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

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

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

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

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

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

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

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

Total stairmill exercise time: 30 minutes

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

Stair-Climbing Speed Intervals for a Lower Body Session

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Total stairmill exercise time: 43 minutes

Join Xercise4Less Gyms and Make Your Fitness Climb

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

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

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

Cross Trainer Fitness Guide

cross trainer-workout guide

Full Body Exercise with a Cross Trainer Workout Guide from Xercise4Less Gyms

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

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

How to Work Out Your Whole Body with Cross Training Exercises

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

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

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

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

Full Body Cross Training Workout Session

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

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

Cross Trainer Workout Stage 1

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

Cross Trainer Workout Stage 2

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

Cross Trainer Workout Stage 3

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

Cross Trainer Workout Stage 4

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

Cross Trainer Workout Stage 5

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

Join Xercise4Less Gyms for the Best Cross Training Workouts

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

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

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

Dip Machine Fitness Guide

dip machine female fitness-workout guide

Dip Station Workout Guide from Xercise4Less Gyms



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

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

Strengthen Your Upper Body with These Dip Machine Exercises

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

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

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

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

How to Use the Dip Machine Effectively

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

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

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

Join Xercise4Less Gyms for an Amazing Dip Station Workout

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

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

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

Leg Curl Fitness Guide

lying leg curl-workout guide

Leg Curl Machine Workout Guide from Xercise4Less Gyms

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

Whether you do a do hamstring curl lying or sitting down, with this leg curl workout guide you’ll bulk up the muscles in the back of your leg. That’s a good reason for including a leg curl machine session in your individual fitness programme. Discuss your hamstring curl options with one of our friendly Personal Trainers and get ready to improve your lower body stability and strength.

Work Your Lower Body with These Leg Extension Exercises

Having strong, flexible hamstrings is an important factor in your overall strength, balance, and stamina. When leg curls are part of your overall strength training, you improve your cardio strength and weight loss while stronger hamstrings also help you avoid injury in your day-to-day life. This Xercise4Less Leg Curl Machine Workout Guide includes these ham curls:

  • The Lying Leg Curl

  • The Seated Leg Curl

When using a hamstring curl machine, you need to keep proper form. Use a leg curl weight that’s challenging, but not so challenging that your form is affected. To build muscle mass in your lower body, gradually increase the amount of weight as you get stronger. Keep your hamstrings limber by stretching after a leg curl machine workout.

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

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

Fantastic Lying Leg Curls Session

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

Start by adjusting the leg curl machine so your thighs and torso sit comfortably on the pads when you’re lying face down. The lever on the back of the lying leg curls machine should sit just below your calf muscles when your legs are straight. Grasp the handles on the front of the hamstring curl machine and curl your lower legs up as far as possible without lifting your thighs off the pad. Hold for a second at the top of the movement, then lower slowly back to the start. Keep your movements smooth throughout the lying leg curl.

Repeat for 8 to 12 lying leg curl reps.

Seated Leg Curl Workout for Your Lower Body

Strengthen your whole lower body with the superb Seated Leg Curl.

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

Repeat for 8 to 12 seated leg curl reps.

Transform Your Real Body When You Join Xercise4Less Gyms

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

Using this Leg Curl Machine Workout Guide is only a small part of your Xercise4Less exercise experience. We’ve created the perfect workout environment for you whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user. The People’s Gym offers a dedicated Ladies Only gym zone, energising Spin studio, a full-on combat zone as well as a highly effective functional fitness area. As an Xercise4Less Gyms member you also benefit from top class group exercise classes including the latest Les Mills fitness sessions with our encouraging personal fitness staff.

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

Rowing Machine Fitness Guide

rowing machine-workout guide

Full Body Rowing Machine Workout Guide from Xercise4Less Gyms

Use this Xercise4Less Full Body Rowing Machine Workout Guide to increase fat loss, build muscle, and improve your functional speed and endurance. Whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user, you’ll find Xercise4Less gyms the perfect place to start your fitness journey as you row towards transformed health and wellbeing.

With this full body rowing machine workout session, you can really challenge yourself with high intensity cardio exercises. Always make sure the rowing machine is part of your Xercise4Less fitness plan as there are tremendous crossover benefits to other exercises including lifting weights. Start working towards your fitness goals as you work out on the rowing machine.

Work Out Your Full Body with Rowing Machine Exercises

Give your all to rowing as you use this Xercise4Less Full Body Rowing Machine Workout Guide using the following row machine variations:

Choose one or two of these rowing routines and really work up a sweat. Make sure you master the proper rowing stroke first though to make the best use of our rowing machines. Each rowing stroke has two parts: the drive and the recovery. Start the drive by pushing your feet down to straighten your legs, keeping your arms straight and gripping the handle firmly. When your legs are almost fully straight, drive your elbows back to bend your arms and bring the rower handle powerfully towards your chest. At the end of the drive your torso should be leaning back slightly with your elbows behind your body. Recovery begins as you reverse the movement back to the start, bending your knees and sliding the seat back towards your heels.

If you have any questions about rowing machine technique, our friendly Personal Trainers will be around to advise and guide you where necessary. You’ll also have access to multiple rowing machines in your local Xercise4Less gym, so you won’t have to stand around waiting to start rowing. All of our fitness centres offer over 400 pieces of exercise equipment to transform your real body including lots of rowing machines.

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

Full Body Rowing Machine Row Repeats

Tone your real body and build muscle with a Rowing Machine Row Repeats session.

Put the rowing machine damper setting at 10, then position yourself correctly and safely on the rower with feet securely fastened and an overhand grip on the bar. Make sure the screen is on and that the time and distance data are clearly visible. Row for five minutes at a comfortable pace, then row for 250m as fast as possible, while maintaining proper rowing form. Rest for 60 seconds, then row another 250m at maximum effort.

Repeat for a total of ten all-out 250m rows.

Full Body Rowing Machine Build Endurance Workout

As the name suggests, this rowing exercise, the Rowing Machine Build Endurance, is all about increasing your physical stamina.

After an easy-pace five-minute warm-up, row for 20 minutes at the highest rowing effort level you can consistently maintain.

Blast Calories with the Rowing Machine Burn Fat Exercises

Blow off some calories with this fantastic high-intensity interval-style cardio session, the Rowing Machine Burn Fat exercise.

Warm up with an easy-pace five-minute row. Row as hard as you can for 30 seconds, then rest for 30 seconds. Repeat this on the rower for a total of six rounds, then take a three-minute rest. That’s one set. Maintain the same intensity every time so you row approximately the same distance.

Repeat for a total of 3 Rowing Machine Burn Fat sets.

The Rowing Machine Time trial for a Whole Body Workout

Build your endurance with a Rowing Machine Time trial session.

Start this test of your physical stamina with 1 all-out 500 metre row. Take 60 seconds and then repeat another 3 times for a total of 2 kilometres. As your rowing machine endurance improves over time, gradually cut your rest time by ten seconds until you’re rowing for 2 kilometres in one go.

Join Xercise4Less Gyms for a Rowing Machine Transformation

When you’re a member of Xercise4Less Gyms you’re part of a real community. From your fellow gym members to our friendly Personal Trainers, everyone is there to help and support you. As you progress towards your fitness goals, you never have to worry about accessing the latest equipment. Every Xercise4Less Gym offers over 400 pieces of exercise equipment so whatever fitness session you want, we cater for.

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 enjoy a dedicated Ladies Only gym zone, a special Spin studio, a combat zone as well as a highly effective functional fitness area. Our gym members also benefit from inclusive group exercise classes including the latest Les Mills fitness sessions. Try too the amazing Xercise4Less Body Transformation Camps and Boot Camps to whip your body into real shape.

Join Xercise4Less Gyms today and you can start rowing your way to fitness success!

Kettlebell Workout Guide Upper Body

upper body kettlebells workout guide

Upper Body Kettlebells Workout Guide from Xercise4Less Gyms

Want to mix up your fitness routine? Try the Upper Body Kettlebell Workout Guide from Xercise4Less Gyms. Switch up your exercise programme with this kettlebell session for your arms, shoulders, and core and transform your health and wellbeing. Whether you’re ready to join a gym, new to gyms, a casual gym goer or already an experienced gym user, you’ll find exercising with kettlebells at your local Xercise4Less gym will be hugely beneficial.

Kettlebell upper body exercises really challenge your muscles, increasing muscle strength while raising your heart rate. Talk to one of our expert fitness trainers to ensure that you include an upper body kettlebell session in your individual workout programme. Reach your fitness goals for your upper body quicker when you exercise using this kettlebell guide.

Push Your Upper Body with Kettlebell Exercises

For transformative results from this Xercise4Less Upper Body Kettlebell Workout Guide, take on the following five kettlebell exercises:

Kettlebell Plank Row

Kettlebell Thrusters

Kettlebell Overhead Triceps Extension

Kettlebell Bent Row

Kettlebell Plank

When using kettlebells, make sure you practice good form and stay in control of the kettlebell at all times. If you’d prefer to focus on your legs and glutes using kettlebells, check out our Lower Body Kettlebells Workout Guide or exercise using the Xercise4Less Full Body Kettlebells Workout.

If you’re finding it challenging working out with kettlebells, just ask our personal training team for advice. Our fitness staff are always available to provide tips on technique for kettlebells or any of our 400 pieces of gym equipment. You won’t have to wait around either to work out with kettlebells. Each Xercise4Less gym is equipped with 2 sets of 8-32kg Olympic kettlebells and a set of 8-16kg Olympic kettlebells.  

Read on for more detailed instructions on how to exercise your shoulder, arm and core muscles with these upper body kettlebell exercises.

Upper Body Kettlebell Plank Row Exercises

Begin your transformative upper body workout with the Kettlebell Plank Row.

Begin in a high-plank position. Place your hands, fingers spread wide, on the ground just outside of your armpits. Extend your legs straight back and press your toes into the floor. Engage your core and activate your whole body. Shift all of your weight onto your left hand so you’re able to lift your right hand and grab the kettlebell. With your kettlebell in line with your shoulder, row your elbow to the sky, pulling the weight to your shoulder. Lower the weight to the ground and repeat. Make sure your hips don’t rotate open.

Do 10-12 Kettlebell Plank Row upper body reps and repeat in 3 sets.

Upper Body Kettlebell Thrusters Workouts

Kettlebell Thrusters really work your shoulders and triceps for a great upper body exercise.

Hold the kettlebell with two hands at chest height. Let the kettlebell settle onto your chest to support the load, then sit back and down into a squat. Use your legs to explode out of the squat position. As you reach the top of the squat begin to press the weight overhead.

Do 10-12 Kettlebell Thrusters upper body reps and repeat in 3 sets.

Upper Body Kettlebell Overhead Triceps Extension Sessions

Attack your core with a gut-busting Kettlebell Overhead Triceps Extension session.

Raise a kettlebell overhead with one arm, pointing your elbow upwards and forwards. Start with your arm just slightly bent. Keep your upper arm straight and lower your forearm to 90 degrees. From here extend at the elbow again until just before full extension. Use a controlled, steady pace and squeeze your triceps at the top of the movement. Lower slowly and under control.

Do 12 Kettlebell Overhead Triceps Extension upper body reps and repeat in 3 sets.

Complete Upper Body Workout with Kettlebell Bent Rows

Strengthen the muscles of your back with the heart-racing Upper Body Kettlebell Bent Row.

With a kettlebell in each hand, hinge at the waist so the kettlebells hang outside of your knees and your palms are face down. Bend slightly at the knees, keep your back straight and torso parallel to the floor while pulling the kettlebells from the hang position toward your chest. Exhale as you lift the kettlebells toward you, rowing your elbows to the ceiling. As the kettlebells near your sternum, squeeze your back muscles together and pause for a two-count before lowering the kettlebells to the start position. You can also perform an Upper Body Kettlebell Bent Row by alternating your right and left side.

Do 10-12 Kettlebell Bent Row upper body reps and repeat in 3 sets.

Work Out Your Upper Body with Kettlebell Planks

Work your core with the highly effective Kettlebell Plank exercise.

Get into a push-up position with a kettlebell in front of you. Grip the kettlebell handle with two hands and keep your back, butt, and neck fully straight and aligned. Pull your belly button to your spine, and keep your glutes and core engaged by contracting your abs as if you were about to be punched in the gut. Hold this position without rounding or hanging through your back. Keep all your muscles activated.

Do 12 Kettlebell Plank upper body reps and repeat in 3 sets.

Join Xercise4Less Gyms for Energising Kettlebell Workouts

When you join the friendly fitness community at Xercise4Less Gyms you work out with every type of body and gym members of every level of fitness. Kettlebells are a great way of combining cardio and weights to give you the real results you desire. Use this Upper Body Kettlebells Workout Guide with the kettlebells available in every Xercise4Less gym to really pump up your functional fitness and strength. Want to work out your upper body and lower body on separate days? Read our Xercise4Less Lower Body Kettlebells Workout Guide to work on your legs and glutes or use our Full Body Kettlebells Workout to push your whole body.

Whether you’re just now ready to join a gym, new to gyms, a casual gym goer or already an experienced gym user, at the People’s Gym we offer everything you need to achieve your exercise ambitions. Our gyms are stocked with 2 Sets of 8-32kg Olympic kettlebells and a Set of 8-16kg Olympic kettlebells is also available for kettlebell enthusiasts. That’s only the start though. As a Xercise4Less gym member you can access inclusive group exercise classes including Les Mills fitness sessions and the amazing Body Transformation Camps and Boot Camps to start toning your real body. Work out privately in our Ladies Only gym zones, speed up your fitness journey in our dedicated Spin studio and functional fitness area or take on boxing and MMA in our Combat Zone.

Join Xercise4Less Gyms today to accelerate your progress towards your fitness goals using kettlebells or the exercise equipment you’re most comfortable with.

Free Weights Fitness Upper Body

Xercise4Less Gyms Upper Body Free Weights Workout Guide

Create the right shape for your real body with the Xercise4Less Gyms Upper Body Free Weights Workout Guide. You’ll find this guide to upper body exercise sessions very helpful if you’re ready to join a gym, are new to gyms, a casual gym goer or are an experienced gym user. At Xercise4Less gyms you can work out with all the equipment you need to train your muscles hard using free weights like dumbbells, kettlebells, barbells and Olympic bars.

Challenge your upper body to start adding muscle and burning fat with these free weight sets for your shoulders, pecs, core, and back. Try these free weight exercises the next time you hit your local Xercise4Less gym and make lifting weights a core part of your upper body fitness plan.

Focus on Your Upper Body with Free Weights Workouts

Reach the toughest fitness targets with help from this Xercise4Less Upper Body Free Weights Workout Guide. Work out with the following exercises in our dedicated free weights area using weights from 2kg to 75kg:

Focus on quality free weights reps with good form. If you’d prefer to focus on your whole body, check out our Full Body Free Weights Workout Guide or zero in on the Xercise4Less Lower Body Free Weights Workout Guide to work on your legs and glutes.

When you’re working out on the 350 sqm free weights floor at your local Xercise4Less gym, you’ll always find our friendly Personal Trainers ready to help you with the proper technique for lifting weights. Our fitness experts are there for you on every step of your fitness journey.

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

Free Weights Single Arm Rows Transform Your Upper Body

Kick off your upper body free weights session with some Single Arm Rows to target your back and biceps.

Use a dumbbell for this free weights exercise. Start with your right hand and right knee on a bench, your left foot out wide and a dumbbell in your left hand, hanging down. With your back in a neutral position and left knee soft, drive your left elbow up, lifting the dumbbell to your torso. Lower back to start.

Do 8-10 Free Weights Single Arm Rows upper body reps and repeat in 2 sets.

Your Upper Body Benefits from a Free Weights Dumbbell Chest Press

Try this upper body Dumbbell Chest Press and see impressive chest and triceps benefits from lifting free weights.

Use a dumbbell for this upper body workout with free weights. Lie on your back on a bench holding two dumbbells with arms straight up over your chest. Bend the elbows slowly, bringing the dumbbells in a straight line down to either side of your chest. Without pausing, drive your arms back up. Repeat.

Do 13-15 Dumbbell Chest Press upper body free weight reps and repeat in 3 sets.

Free Weights Seated Shoulder Press for Upper Body Strength

Work your shoulders with the superb Free Weights Seated Shoulder Press exercise.

Sit upright on a bench with dumbbells held straight above your head. Slowly bend your elbows and lower dumbbells until they are in line with your shoulders. Without stopping, drive straight back up to the start position.

Do 13-15 Seated Shoulder Press upper body free weight reps and repeat in 3 sets.

Upper Body Improvement with Free Weights Seated Bicep Curls

Make your biceps do the work with this Free Weights Seated Bicep Curls workout.

Sit upright on a bench holding two dumbbells, arms down by your sides, palms facing forwards. Bend your arms at the elbow, keeping your shoulders still until the dumbbells almost reach them. Slowly lower (3-4 seconds) the dumbbells back down to the start position. Avoid locking your elbow at the bottom.

Do 10 Free Weights Seated Bicep Curls upper body reps and repeat in 3 sets.

Upper Body Free Weight Lying Triceps Extensions

Target your triceps with the aptly named Lying Triceps Extensions using free weights.

Lie flat on your back on a bench with dumbbells in your hands and your arms 90° to your body, above the chest. Keep your shoulders still while slowly bending from the elbows, lowering the dumbbells down until they are next to your ears. Without pausing at the bottom, straighten your arms back to the start position. Repeat.

Do 10 Lying Triceps Extensions upper body free weights reps and repeat in 3 sets.

Upper Body Exercise with Free Weights Seated Ball Crunch

With a Free Weights Seated Ball Crunch you can focus on strengthening your abs.

Sit on a swiss ball holding a dumbbell against your chest. Slowly lean back until your back is parallel to the floor. Curl all the way up to a seated position, exhaling and squeezing your abs as you reach the top.

Do 15-20 Free Weights Seated Ball Crunch upper body reps and repeat in 3 sets.

Join Xercise4Less Gyms to Transform Your Upper Body with Free Weights.

There’s no better location to work on your upper body than an Xercise4Less gym. When you’re a part of our fitness community you’ll benefit from 350 sqm of dedicated free weights space to drive your exercise programme with efficient workouts for your shoulders, arms, abs, and back. Use this Xercise4Less Upper Body Free Weights Workout Guide to harness the wide range of weights available to our gym members, ranging from 2kg to 75kg and accelerate your fitness progress. If you’d prefer to do a full body workout with free weights, then read the Xercise4Less Full Body Free Weights Workout Guide or focus on your legs, glutes, and thighs with our Lower Body Free Weights Workout.

Xercise4Less Gyms welcomes real people at every possible fitness level from clients ready to join a gym, to members new to gyms, casual gym goers or experienced gym users. Sign up to an Xercise4Less gym membership and you enter an energising world of the best fitness equipment and exercise space. Choose from a self-contained Ladies Only gym zone, effective functional fitness area, special Spin studio and combat zone or try our inclusive group exercise classes including the latest Les Mills workouts. Change your body and mind in our hugely popular Body Transformation Camps or Boot Camps or work out with our friendly Personal Training experts. It’s all part of being an Xercise4Less gym member.

Join Xercise4Less Gyms today and join a fitness community ready to support and guide you to a completely new level of fitness. Supercharge your upper body with free weights or get a technical edge for the next power lifting competition. With the People’s Gym, Xercise4Less Gyms, you’ll always find the right people to help you at every stage of your fitness journey.

Free Weights Fitness Guide Lower Body

leg day - deadlift

Lower Body Free Weights Workout Guides from Xercise4Less Gyms

The Lower Body Free Weights Workout Guide from Xercise4Less Gyms will help you achieve real results for your fitness ambitions. No matter whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user, you’ll find our great value gyms the best place to deliver on your exercise target.

Using this lower body free weights workout session, you can shape and sculpt stronger legs, thighs, and glutes. Just make sure that these free weights exercise routines are a key part of your Xercise4Less fitness plan. Talk to one of our Personal Trainers for any advice you need to focus on your lower body using the 350 sqm of free weights floor you can find at Xercise4Less Gyms.

Target Your Lower Body More Effectively with Free Weights Sessions

To achieve the best fitness results from this Xercise4Less Full Body Barbells Workout Guide, take on the following exercises using our free weights ranging from 2kg to 75kg:

Focus on quality free weights reps with good form. If you’d prefer to focus on your whole body, check out our Full Body Free Weights Workout Guide or the Xercise4Less Upper Body Free Weights Workout Guide.

When you’re working out on the free weights floor at your local Xercise4Less gym, you’ll always find our friendly Personal Trainers ready to help you with technique for lifting weights. Read on for more detailed instructions on how to perform these lower body free weights exercises correctly.

Transform Your Lower Body with Free Weight Split Squats

Target your quads, glutes, and adductors with some sets of Free Weight Split Squats for your lower body.

This lower body free weights workout uses dumbbells. With feet and hips facing forwards, start with one foot raised on a step and your other leg a stride behind you. Holding two dumbbells, slowly lunge forwards, keeping the knee in line with the toe. Without stopping at the bottom, push back up to the start position. Now swap legs.

Do 10-12 Free Weight Split Squats lower body reps on each leg and repeat in 3 sets. 

The Lower Body Benefits of Hip Thrust Free Weights Sets

Put your lower body muscles to work with the Free Weights Hip Thrust which targets your glutes.

Use a barbell in this free weights session. Sit on the floor with your back against a bench. Roll the barbell onto the front of your hips. With knees bent, shoulders on the bench, drive your hips off the floor until your back is parallel. Slowly lower your hips downwards, then drive back up again. Repeat.

Do 15-20 Free Weights Hip Thrust lower body reps and repeat in 3 sets.

Strengthen Your Lower Body with a Free Weights Deadlift

Focus on your back, glutes and hamstring with this great lower body exercise, a Free Weights Deadlift.

Use an Olympic bar for this lower body free weights workout. Place an Olympic bar without any weights on the floor and stand with feet hip-width apart. Grip with your hands a little wider than your feet. Keep your bottom low, chest up and back flat. Driving with your legs, stand up straight, shoulders back, arms straight down. Keep the Olympic bar close to your body and return to the floor while maintaining a flat back.

Do 10-12 Free Weights Deadlift lower body reps and repeat in 3 sets.

Improve Your Lower Body Fitness with Free Weights Step Ups

Add to your leg muscles with some Free Weights Step Ups and kickstart your lower body fitness.

Use a dumbbell for this lower body free weights exercise. Start with your weaker leg on a step or box and, with dumbbells in your hands, step onto it. Without pausing at the top, lower back to the start position, leaving your start foot on the box and then stepping straight back up on the same leg. Once you have completed 10-12 reps, switch legs.

Do 10-12 Free Weights Step Ups lower body reps and repeat in 3 sets on each leg.

Lower Body Workout with Free Weights Back Squat

The Free Weights Back Squat is a classic lower body exercise and really gets your leg muscles moving.

Use a barbell for this free weights lower body workout. Rest the barbell on your back with your feet shoulder-width apart, toes pointing out slightly. Keep your spine straight and then sit back and down as if you were aiming for a chair. Lower until your hip crease is below your knee. As you drive back up, keep your weight on your heels.

Do 8-12 Free Weights Back Squat lower body reps and repeat in 5 sets.

Join Xercise4Less Gyms for Top Free Weights Lower Body Workouts

As an Xercise4Less gym member you have access to 350 sqm of a dedicated free weights floor to supercharge your fitness plans. Use this Xercise4Less Lower Body Free Weights Workout Guide to work hard on your legs, glutes, and thighs with the free weights we provide ranging from 2kg to 75kg. If you’d prefer to do a full body workout with free weights, then read the Xercise4Less Full Body Free Weights Workout Guide or focus on your shoulders, arms, and pecs with our Upper Body Free Weights Workout Guide.

It really doesn’t matter whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user when you’re with a Xercise4Less gym. When you join the People’s Gym you become part of a fitness community ready to support and guide you to a completely new level of fitness. Our gym membership offers you a separate Ladies Only gym zone, impressive functional fitness area, special Spin studio and combat zone all in the one exercise location. You can change your attitude to exercise for good with our highly effective Body Transformation Camps or Boot Camps. Or you can work up a sweat with likeminded fitness enthusiasts in our group exercise classes including the latest Les Mills workouts.

Join Xercise4Less Gyms today and begin your fitness journey the right way. Whether you want to work on your lower body with free weights or run a marathon on the treadmill, you’ll find the Xercise4Less exercise experience more enjoyable and more effective than any other gym.