Weight Plates Fitness Guide

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Full Body Weight Plates Workout Guide from Xercise4Less Gyms

Grab a weight plate to build muscle and shred fat with this full body workout from Xercise4Less Gyms. Weight plates exercise sessions should be included in your fitness programme whether you’re ready to join a gym, new to gyms, a casual gym goer or already an experienced gym user. When you exercise at your local friendly Xercise4Less gym with this Weight Plates Workout Guides you’ll soon find yourself accelerating towards your fitness goals.

Weight plate exercises are just as useful for your whole body as a dumbbell session or a kettlebell workout, but you also work hard on your grip strength and core stability, ideal as part of your inclusive exercise plan. Let’s look a little closer at this Full Body Weight Plates Workout Guide.

Whole Body Weight Plate Exercises to Burn Fat and Add Muscle

Start to transform your body and see real results from this Xercise4Less Full Body Weight Plates Workout Guide with the following weight plate exercises:

This weight plates workout has five lifting exercises. Do all the reps for each exercise, then rest for 60 seconds. Keep your abs, lower back and glutes engaged for every rep so your body remains stable and you improve the power transfer between your upper and lower body. If you’d prefer to focus on specific parts of your body, check out our Lower Body Weight Plates Workout Guide or the Xercise4Less Upper Body Weight Plates Workout Guide.

If you find you need help at any stage of this weight plates workout, just talk to our friendly Personal Trainers. Xercise4Less fitness staff are always available to advise or guide you when you need it. Get the full calorie-burn benefits of this workout session with the 4 sets of Olympic bumper plates and 1 Ladies Only Olympic bumper plate set available in your local Xercise4Less gym. Whatever exercise equipment you need to get fitter, Xercise4Less provides it.

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

Weight Plate Squat Full Body Exercises

Jack up your upper legs and hamstrings with this massive total body workout move, the Weight Plate Squat.

Stand with your legs slightly wider than shoulder width holding a weight plate. Place the weight plate between your legs and bend at your hips and knees with your chest up and your weight on your heels. Pause in the bottom position for one second, then squeeze your glutes to get back up.

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

Weight Plate Row Full Body Workout

Improve your balance and target your middle back muscles with these Weight Plate Row exercises.

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 full body reps and repeat in 4 sets. Rest for 60 seconds.

Weight Plate Pinch Carry for a Whole Body Session

Work your forearm muscles and benefit from these Weight Plate Pinch Carry exercises.

Hold a weight plate between your thumb and fingers and walk for 30 metres. Switch arms and repeat the distance. This is one set.

Do these Weight Plate Pinch Carry full body reps in 4 sets. Rest for 60 seconds.

Weight Plate Halo Full Body Exercises

Weight Plate Halo is great for building rotational strength and works your shoulders, biceps, triceps, and back.

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 full body reps and repeat in 4 sets. Rest for 60 seconds.

Weight Plate Crunch Reach Full Body Workout

Focus on your abs with this amazing Weight Plate Crunch Reach set.  

Lie on your back with your knees bent. Take the weight plate up over your head, then bring it back over. As you sit up, straighten your arms and push the weight plate up into the air as high as you can. Make sure you elevate your chest and straighten your back at the same time. Then bring the weight plate back into your chest as you lie back down to start again.

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

 Join Xercise4Less Gyms for a Full Body Weight Plates Workout

We know how to get you fitter at Xercise4Less Gyms and that’s why we provide all the fitness equipment you need for your inclusive exercise programme including weight plates. Use this Full Body Weight Plates Workout Guide to start your fitness journey or jump start your progress if you’re stuck on an exercise plateau. If you’d prefer to split your workouts, try the Upper Body Weight Plates Workout Guide or the Xercise4Less Lower Body Weight Plates Workout Guide for effective ideas on building muscle and shedding real weight.

No matter what stage of the fitness journey you’re at, ready to join a gym, new to gyms, a casual gym goer or an experienced gym user, at the People’s Gym our friendly personal training experts will guide and motivate you towards the most ambitious fitness goals. Not only do you get the best value gym membership with Xercise4Less, you get a huge range of the latest gym equipment including 4 sets of Olympic bumper plates. You can also use our 1 Ladies Only Olympic bumper plate set in a dedicated Ladies Only gym zone if you want a more private space to exercise in. A Women Only fitness space is only part of our impressive fitness environment. Xercise4Less members get to use a special Spin studio, functional fitness area and a combat zone in all our gyms nationwide. Add in the impressive results of our Body Transformation Camps and Boot Camps, and inclusive group fitness classes including Les Mills workouts and you have all the ingredients needed to supercharge your fitness journey.

Join Xercise4Less Gyms today and work out an inclusive exercise plan including weight plate exercises with our friendly Personal Trainers. Why delay your body transformation, start your energising fitness journey right now!

Kettlebell Fitness Guide Full Body

kettlebells-full body kettlebell workout

Full Body Kettlebells Workout Guides from Xercise4Less Gyms

Ready to build muscle and burn fat with only one piece of Xercise4Less gym equipment? Our Full Body Kettlebells Workout Guides will guide 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 the best way to include a kettlebells session in your exercise plan when you sit down with one of our friendly expert Personal Trainers. Achieve your fitness ambitions when you take on this full body kettlebells workout today.

Work Your Whole Body with These Kettlebells Exercises

With this Xercise4Less Full Body Kettlebells Workout Guide you’ll get a whole body functional workout and an amazing boost on your fitness journey. Hit as many muscle groups as possible to burn calories to ash with the following kettlebell exercises:

When using kettlebells, make sure you practice good form and stay in control of the kettlebell when you swing or lift. If you’d prefer to focus on specific parts of your body using kettlebells, check out our Upper Body Kettlebells Workout Guide or the Xercise4Less Lower Body Kettlebells Workout Guide.

Don’t worry either if you’re having difficulty getting comfortable exercising with kettlebells. Our Personal Training staff will be on hand in your local Xercise4Less gym to provide tips and guidance on kettlebell technique. You’ll always be able to work out with kettlebells at any Xercise4Less fitness centre as every one of our gyms is fully equipped. You can use this kettlebells workout guide with 2 sets of 8-32kg Olympic kettlebells and a set of 8-16kg Olympic kettlebells in each Xercise4Less gym.

Read on for more detailed instructions on how to get the most from these whole body kettlebell exercises.

Full Body Kettlebell Goblet Squat Exercises

Start as you mean to go on and blast excess calories with the Full Body Kettlebell Goblet Squat.

Grip the kettlebell by the base of the handle with your fingers touching the body of the kettlebell. Holding the kettlebell at chest height, perform one squat and come back up.

Do 10-12 Kettlebell Goblet Squat total body reps and repeat in 3 sets.

Full Body Romanian Deadlift with Kettlebell Workout

Hammer your hamstrings with this whole body Romanian Deadlift with Kettlebell exercise and see impressive benefits.

Hold a kettlebell in both hands. Keep your back straight while allowing your arms to hang perpendicular to the floor, with your wrists pronated and the elbows pointed to your sides. Start the Romanian Deadlift with Kettlebell by flexing your hips, slowly pushing your butt as far back as you can. Only partially bend your knees and keep your weight on your heels. Drive your butt back as far as you can to generate tension in your hamstrings as your hands approach knee level. Maintain an arch in your back throughout this kettlebell exercise. When your hips cannot go any further back, pause, and then slowly return to the starting position by extending the hips.

Do 10-12 Romanian Deadlift with Kettlebell full body reps and repeat in 3 sets. 

Complete Body Workout with Kettlebell Swing Sets

The Kettlebell Swing is a classic full body exercise that hits glutes, hamstrings, and your core at the same time.

Start with the kettlebell on the floor between your feet and slightly in front of you. Bend slightly at the knees but hinge mainly at the hips before gripping the kettlebell and pulling it back between your legs. Drive your hips forwards and straighten your back to send the kettlebell up to shoulder height. Let the kettlebell return between your legs and repeat the move. Make sure all the power comes from your hamstrings and glutes.

Do 15-20 Kettlebell Swing full body reps and repeat in 3 sets.

Work Out Your Full Body with Kettlebell Plank Workouts

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 full body reps and repeat in 3 sets.

Full Body Kettlebell Sumo High Pull Exercises

Work out your whole body with this Kettlebell Sumo High Pull set.

Place a kettlebell on the ground between your feet with your feet in a wide stance. Grip the kettlebell with two hands. Set your hips back as far as possible, with your knees bent. Keep your chest and head up. Start the Kettlebell Sumo High Pull by extending your hips and knees, simultaneously pulling the kettlebell to your shoulders and raising your elbows as you do so. Reverse the motion to return to the starting position.

Do 12 Kettlebell Sumo High Pull full body reps and repeat in 3 sets.

 Full Body Kettlebell Overhead Triceps Extension Exercises

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 10-12 Kettlebell Overhead Triceps Extension full body reps and repeat in 3 sets.

Join Xercise4Less Gyms and Transform Your Real Body with Kettlebells Workouts

When you join Xercise4Less Gyms you join a real community of likeminded fitness enthusiasts at all levels of fitness. We make it simple for our gym members to focus on their exercise goals by providing them with the right equipment for their fitness programmes and that includes kettlebells. Every Xercise4Less gym provides 2 Sets of 8-32kg Olympic kettlebells and a Set of 8-16kg Olympic kettlebells for you to achieve real results from your exercise efforts. Use this Full Body Kettlebells Workout Guide to make your fitness sessions even more effective. Prefer to work on your upper body and lower body separately? Check out our Xercise4Less Upper Body Kettlebells Workout Guide or our Lower Body Kettlebells Workout and start swinging!

The latest fitness equipment is a given with Xercise4Less Gyms but it’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 we offer everything you need to achieve your exercise ambitions. Our gym membership includes dedicated Ladies Only gym zone, special Spin studio, a combat zone as well as a highly effective functional fitness area. As an Xercise4Less Gyms member you also benefit from top class group exercise classes including Les Mills fitness sessions with friendly expert Personal Trainers ready to take you to the next level of fitness. Try too our incredible Body Transformation Camps and Boot Camps to start shaping and toning your real body.

Join Xercise4Less Gyms today and start your journey towards massively improved health and fitness with or without kettlebells! 

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!

Authentic Workouts at Comfortable Xercise4Less Gyms

An Authentic Fitness Experience at Xercise4Less Gyms

Finding a gym that’s right for you and right for your fitness goals isn’t easy. But at Xercise4Less Gyms you’ll always find an authentic gym that will make you feel right at home and at ease when you’re working out. We want you to get fit and feel great while you’re getting into shape. Not only do we provide all the exercise equipment that you need to transform your fitness, but we create a comfortable environment for you to work up a sweat.

Joining a gym and working out on a regular basis can be uncomfortable at first but our perky Front Desk staff and our encouraging Personal Trainers will soon put your fears to rest. An Xercise4Less gym is for everyone no matter your fitness level or gym experience. We offer a workout environment that is non-intimidating for the beginner but fully authentic for the experienced gym bunny. For our female members too, you can work out in comfort in our private ladies-only gym zone.

We know that the more comfortable you are in an authentic gym, the more you’ll work out and that makes us very happy!

A Real Gym for Real Bodies

To help you start getting into your best shape, all our new gym members enjoy a FREE one-to-one Personal Training session. We’ll help you get comfortable around the gym and around the equipment so you can get the most from your workout sessions. Our Personal Trainers will also work with you to plan realistic targets for your normal body shape and to get the most from an authentic exercise session at Xercise4Less Gyms.

But that’s only the start. No matter how experienced a gym goer you are, our Personal Trainers are always on hand to explain, guide and motivate you to really ramp up your fitness. You can also take advantage of all the FREE group exercise classes you’d expect from an authentic fitness centre like Xercise4Less Gyms including the world famous and fabulously effective Les Mills workout sessions. Don’t miss out either on our intensive Boot Camps or our incredible and life-changing Transformation Camps. Alternatively, you can create your own circuit training routines to burn off calories or gain muscle in the huge space available in a real gym like Xercise4Less.

All the Right Equipment for an Authentic Gym Workout

As an inclusive gym [LINK to Inclusive blog] Xercise4Less Gyms [LINK] aims for an authentic workout vibe where you’ll feel comfortable both exercising and asking for help when you need it. The feel of a gym is determined by the quality of people working out and the people working in it. At Xercise4Less Gyms you’ll find friendly approachable people including our Personal Trainers and your fellow members ready to support and motivate you. We want you to be comfortable so if you’re not sure how a resistance machine operates or how our Transformation Camps work, all you have to do is ask someone in our gym.

However, at an Xercise4Less gym it’s not just the people that build an authentic atmosphere to deliver your health and wellbeing ambitions. You’ll also find the right equipment to take you to a higher level of fitness. In our great value gyms, you’ll find as much exercise equipment as your quivering muscles can stand. It doesn’t matter whether you’re an experienced power lifter or completely new to resistance training, you’ll the right fitness kit to hone your muscles or blow away your body fat. You won’t need to queue for machines either even if you work out at peak times. We provide twice the number of fitness machines of a normal gym. We’re want you excited to come back as often as your tired body can handle!

A Comfortable Environment for All Our Members

Part of being an authentic gym is allowing everyone who exercises to be comfortable when they work out. That’s why we emphasise the Ladies Only gym zones available in all Xercise4Less Gyms around the country. We won’t stand for any gymtimidation in an Xercise4Less gym and we understand that some female members are just more comfortable working out with other women.

Feeling intimidated at the gym isn’t restricted to just our women members though, everyone can feel judged about their workout form or their current body shape. We’ve made it our mission at Xercise4Less Gyms to make you comfortable in our authentic gyms. Our approachable staff are there to assist you whatever your fitness targets are. Whether you need an encouraging word or motivating advice you’ll find it from our Personal Trainers and fitness staff in your local Xercise4Less gym.

Trust in the Authentic Fitness Community of Xercise4Less Gyms

We want you to get comfortable starting on your life-long journey of fitness improvement. We work at building an authentic and supportive workout environment that will keep you coming back day after day. We’re an exercise community that is there for you on every step of your fitness journey. You’ll never be intimidated or frustrated by the lack of help and support that you get when you join Xercise4Less Gyms today. For us, that’s what an authentic gym is all about!

Dumbbells Fitness Guide Upper Body

stock image dumbbells-upper body workout

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.