Now that our gyms are open again, some of you might have just picked up where you left off earlier this year, however some of you might still be adapting to your new normal. This might mean spending less time in the gym and being a bit more cautious when you’re in here. We understand both types of members. For the latter, we want to give you a bit of guidance and support to help you back onto your fitness journey. In this blog, we’ll share some ideas with you around how to use minimal equipment in the gym to make maximum impact on your fitness to help you smash your workout.
Next time you visit your Xercise4Less gym, to keep socially distanced the best that you can, find a large space in the gym and perform your whole workout from this spot. This could be in the fitness studio or free weight area – wherever you can be away from other members and focus on your workout safely and comfortably. Not only this, it means that you can get your workout done efficiently and effectively. Take some free weights with you and you’ll good to go!
Free Weights to Suit All Goals
Regardless of your main fitness goals, free weights will be useful to you and push you closer to them. A huge benefit of weight training is that they help to increase build muscle whilst burning calories meaning that you’re able to burn fat quickly too. If you want to focus purely on fat burn and weight loss, we suggest including weights in your workout but increasing the tempo of the workout too. This could mean using lighter weights but completing more reps with less rest. To use weights to help you increase muscle mass and build strength, slow down your workout and focus on the contraction and burn instead.
For your next workout, grab a pair of dumbbells or a kettlebell – pick up a weight that can be used for your upper body and lower body. It shouldn’t be too easy to lift but also not too heavy that using it could cause an injury. The most time efficient workout to do in the gym is something focusing on your full body. This means that you’ll have a selection of workouts for your upper body muscles, lower and some that combine both together. For upper body, perform clean and press, upright row, and bent over row. For lower body, perform squats, lunges and RDLs and then end it all with kettlebell or dumbbell swings to tie it all together.
Clean and press and upright rows are both great exercises that target your muscles and will allow you to build up your strength. Bent over rows focus on a number of muscles in your back including your lats. Squats and lunges bring all the leg muscles together – quads, hamstrings, calves and glutes so will help you get stronger whereas RDLs focus purely on your hamstrings and glutes. Finally, a kettlebell swing is a full body exercise that relies on the muscles in your shoulders, back and legs so it’s a great finisher for this workout.
Using your Time Effectively
For a lot of people, your post-lockdown world looks a little different. Lifestyles have changed over the last few months meaning that some people have less time to spend at the gym and when they’re here, they want to be as safe as possible. Following a workout of this style will mean that you’re spending less time in the gym but still completing an amazing workout whilst using 1-2 pieces of equipment in a social distanced space. Not forgetting that by wiping down equipment before and after use will protect you, your fellow members and the staff too.
Here at Xercise4Less, we’re always available to give our members support and will try to encourage you where we can on your fitness journeys to help you reach your fitness goals with us.