Treadmill Workout Guide

Treadmill
Best Exercise Machines To Lose Belly Fat - Treadmill

Ready for a quick and effective treadmill workout? Check out the Xercise4Less Full Body Treadmill Workout Guides to get fitter faster with cardio. 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 right place to start your fitness journey. Supercharge your health and wellbeing by running or walking on the 26 treadmills in each of our gyms.

Burn calories, increase your speed and build strength with this total body treadmill workout session. Don’t get stuck with the same old tired treadmill running routine. Add some efficient cardio to your Xercise4Less fitness programme with these treadmills exercise variations.

Challenge Your Whole Body with a Treadmill Workout

Spice up an old running routine or start from scratch with this Xercise4Less Full Body Treadmill Workout Guide using the following treadmill variations:

Treadmill 30-second Sprint Intervals

Treadmill Walk the Hills/Run the Flats

Treadmill Side Stepping Workout

Treadmill Pyramid Workout

 

Choose one or two of these treadmill routines for some sweat soaking cardio. Run at a consistent pace when you’re working out on our treadmills, there’s no need to avoid potholes or lampposts as you run towards your fitness goals! Need any help with treadmill technique or running suggestions? Just try our friendly Personal Trainers, they love to advise and motivate our gym members. You won’t have to wait around either when you want to use a treadmill at an Xercise4Less gym. We provide our membership with 26 treadmills in each of our fitness centres.

Read on for more detailed instructions on how to get the most from these full body treadmill fitness sessions.

30-Second Sprint Intervals

Boost your metabolism and improve your running speed with these Full Body Treadmill 30-second Sprint Intervals.

Start by walking at an easy pace for one minute. Continue warming-up with an easy jog for 5 minutes to warm up your muscles for the treadmill workout. Pick up the pace to a hard effort for 30 seconds. Recover with 90 seconds of easy jogging. Repeat the sprint/recovery treadmill intervals 9 more times. Finish with a 4-minute cooldown at an easy jog or brisk walk pace.

Full Body Treadmill 30-second Sprint Intervals time is 30 minutes.

Complete Body Workout with Treadmill Walk the Hills and Run the Flats

Hammer your glutes with this highly effective incline treadmill running exercise. Try the Treadmill Walk the Hills/Run the Flats to energise your whole body.

Start with a 5-minute warm up of easy jogging or brisk walking. Increase the incline on the treadmill to 1% and walk for 1 minute. Lower incline to 0% and run at a comfortable pace for 1 minute. Increase the incline to 2% and walk for 2 minutes. Lower the treadmill incline to 1% and run at a comfortable pace for 2 minutes. Increase the incline to 3% and walk for 3 minutes. Lower incline to 1% and run at a comfortable pace for 3 minutes. Increase the incline on the treadmill to 4% and walk for 4 minutes. Lower the treadmill incline to 1% and run at a comfortable pace for 4 minutes. Finish with a 5-minute cooldown of easy jogging or brisk walking.

Full Treadmill Walk the Hills and Run the Flats time is 30 minutes.

Whole Body Treadmill Side Stepping Workouts

A Full Body Treadmill Side Stepping Workout really works your glutes and quads and works up a good sweat. This treadmill workout combines running and walking with some side shuffles.

Warm up by walking at an easy pace on the treadmill for one minute. Continue warming up with an easy jog for 4 minutes. Return to walking pace and then, as you hold onto the side rail of the treadmill, turn your body to the side, get low in a squat position, and then start side-shuffling your feet. Continue side stepping for 30 seconds and then return to walking forward. Move to an easy running pace for 2 minutes. Then bring the pace back down to walking for a 30-second interval of side shuffles on the other side. Continue with 2 minutes easy running/30 seconds of side shuffles until you’ve working out on the treadmill for 20 minutes. Finish with a 5-minute cooldown at an easy jogging or brisk walking pace.

Full Treadmill Side Stepping Workout time is 30 minutes.

Treadmill Pyramid Workout for a Total Body Blast

Burn loads of calories with this Full Body Treadmill Pyramid Workout combining running and walking intervals.

Start with a 3-minute warm up of easy jogging or brisk walking on the treadmill. Then do the following treadmill intervals:

30-second sprint/30-second walk and 1-minute sprint/1-minute walk

2-minute sprint/1-minute walk and 3-minute sprint/1-minute walk

4-minute sprint/1-minute walk and 3-minute sprint/1-minute walk

2-minute sprint/1-minute walk and 1-minute sprint/1-minute walk

30-second sprint/30-second walk. Finish with a 2-minute cooldown of easy jogging or brisk walking on the treadmill.

Full Body Treadmill Pyramid Workout time is 30 minutes.

Join Xercise4Less Gyms for Incredible Treadmill Workouts

At Xercise4Less Gyms we’re keen that you focus solely on getting fitter as fast as you can. We provide over 400 pieces of exercise equipment, so you never waste time looking for fitness gear and delaying your workout. Every Xercise4Less gym provides 26 treadmills so you can blast calories with intensive running sessions at a time that suits your schedule. Use this Full Body Treadmill Workout Guide to supercharge your fitness programme with these exciting variations on running or walking on treadmills.

Offering all this exercise equipment for every fitness level, whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user is only part of the workout experience at the People’s Gym. Hit your fitness goals in our dedicated Ladies Only gym zone, in our special Spin studio, combat area or in our inclusive functional fitness space. The Xercise4Less gym membership also benefits from free group exercise classes including Les Mills fitness sessions and friendly Personal Trainers ready to encourage and motivate. Or try our incredible Body Transformation Camps and Boot Camps to start your fitness journey with a real bang.

Join Xercise4Less Gyms today and see how treadmill training, cardio workouts and weight sessions can lift your level of fitness to the optimum.

Full Body Kettlebells Workout Guide

Kettlebells
Kettlebells

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 total 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:

 

 

Kettlebell Goblet Squat

Romanian Deadlift with Kettlebell

Kettlebell Swings

Kettlebell Plank

Kettlebell Sumo High Pull

Kettlebell Overhead Triceps Extension

 

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 full body reps and repeat in 3 sets.

Total Body Romanian Deadlift with Kettlebell Workout

Hammer your hamstrings with this full 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.

upper body kettlebells workout guide

Complete Body Workout with Kettlebell Swing Sets

The Kettlebell Swing is a classic total 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.

kettlebells-lower body workout

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 a 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!

Fitness For Life Menu: Week 1-4: Starting your Fitness Journey

get rid of your love handles - plank

Introducing yourself to your Fitness Journey:

Ease your way into the journey to ensure you build up your fitness as naturally as possible, maintaining more efficient and realistic results. It will take up to four weeks for you to start seeing your body change, so don’t panic or throw in the towel if you fail to see improvements after the first week. Compose your own workout from the options below; factoring in the length of workout you want to perform and your current fitness level. We recommend you give all the options a try, eventually finding the right exercises that can help you achieve your personal targets.

Menu 1 - Sam Chia X trainer

Menu 1: It takes 4 weeks for you to start seeing your body change

Starter – Warm up

  • 2 mile walk on the treadmill
  • 250m on the rower
  • 2 miles on the bike
  • Burn 100 calories on the cross trainer
  • 5-minute stretch
Menu 1 - Chia treadmill walk

Main – Full Body

  • 50 bodyweight squats
  • 30 push ups
  • 20 tuck jumps
  • 10 burpees
  • 20 mountain climbers
Menu 1 - Sam Chia push up

 

Dessert – Core

  • 30 second plank
  • 50 ab crunches
  • 30 seconds of flutter kicks
  • 40 heel touches
  • 20 Russian twists
get rid of your love handles - ab crunch

We have selected these activities to help ease you into a new routine. The exercises are not too rigorous but will leave you feeling as though your session has been worthwhile. This is an introduction to 2020, and of course, we have catered for an overindulged festive season.

What's next?

After you have completed the first menu, turn your attention to the next menu with increased intensity and difficulty. 

Fitness For Life Menu: Weeks 9-12: Taking your Fitness Journey to the next level

X4L fitness for life - Sam Chia Plank

Push the boundaries and reach your goals

Ramp up the tempo of your journey over the next four weeks with high-intensity exercises to improve your fitness levels. Working on all parts of your body, this menu delivers a variety of exercises and workouts to give you exactly what you need to further your development and see a transformation in your body, with visible results for all your hard work and dedication over the past 12 weeks.

X4L fitness for life - Sam treadmill jog

Menu 3: It takes 12 weeks for the rest of the world to see your results

Starter – Warm up

  • 20 box jumps
  • 1-mile jog on the treadmill
  • 100 calories on the bike
  • 2 miles on the cross trainer
  • Climb 10 flights on the stepper

 

Main – Full body

  • 10 barbell squats
  • 20 burpees
  • 1-minute jabs on the bag
  • 1-minute wall sit
  • 20 kettlebell swings

 

Dessert – Core

  • 30 second side plank
  • 1 minute of bicycle kicks
  • 30 Russian twists
  • 50 scissor crunches
  • 10 weighted Turkish get ups

Once you have completed this phase of the journey, your body will have successfully adapted to the gradual build-up in intensity and difficulty of the exercises. Thus, ensuring an improvement in your physical condition which will be noticeable to all those around you. Your journey does not stop here, though. Continue to develop and progress your fitness levels to prevent throwing all your hard work over the past 12 weeks away.

X4L fitness for life - russian twists

Your fitness journey doesn't stop here...

Whilst you have gone through a significant change to your fitness regime over the past 12 weeks, it is important not to become complacent. Your fitness journey is for life not just a short-term project. Now you have a range of exercises and experiences to draw from, you can customise your own workout programme accordingly. If you feel you need more guidance or more assistance, feel free to ask one of our friendly personal trainers who will be more than happy to offer their expertise to ensure you continue smashing your targets with us at Xercise4Less gyms. After all, fitness is for life, not just for January.

Cross Trainer Workout Guide

Cross Trainer

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.

Free Weights Workout Guide

Free Weights
Free Weights

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:

Free Weights Forward Lunges
Free Weights Reverse lunge
Free Weights Incline Dumbbell Sets
Free Weights Flat Chest Flye
Free Weights Seated Shoulder Press
Free Weights Dumbbell Skull Crusher
Free Weights Hammer Curl
Free Weights Rear Delt Fly

 

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 total body free weights exercises correctly.

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.

Work Out Your Whole Body with Free Weights Flat Chest Flye

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

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.

free weights-upper body workout guide

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-weight-hammer-curl

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 total 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.

Dumbbells Workout Guide

Dumbbells
Dumbbells

Dumbbell workouts should be a key 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. Exercise at your local friendly Xercise4Less gym with our full body dumbbell workout guide and help transform your whole body.

A full body dumbbell workout is superb for building muscle and burning fat. Complex dumbbell exercises work multiple muscle groups and help you shed calories as you work out your whole body from your legs to your upper body with dumbbells.

How to Work Out Your Whole Body with Dumbbell Exercises

For optimum results from this Xercise4Less full Body Dumbbells Workout Guide, do three to five sets of each of the following dumbbell exercises and see real whole body benefits:

3 Dumbbell Deadlifts

3 Dumbbell Cleans

3 Dumbbell Front Squats

3 Dumbbell Shoulder Presses

3 Dumbbell Reverse Lunges (each leg)

3 Dumbbell Push Presses

3 Dumbbell Bent Over Rows

 

Repeat these dumbbell lifts back to back, with no rest in between. Once you complete the set of full body dumbbell exercises, take a one-minute rest.

Try to make your transitions between each of the total body dumbbell lifts 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 to focus on specific parts of your body, check out our Upper Body Dumbbell Workout Guide or the Xercise4Less Lower Body Dumbbell Workout Guide.

Our Personal Trainers will also be on hand to advise you on dumbbell workout technique if you need help. Xercise4Less gyms are stuffed with all the equipment you need to achieve real full body results. With our 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 dumbbell exercises correctly.

Dumbbells Deadlift Full Body Exercises

For a massive full body workout, the Dumbbells Deadlift exercise is very helpful.

Hold a pair of dumbbells at arm’s length in front of your thighs using an overhand grip. Stand with your feet hip width apart and slightly bend your knees.

Brace your core and without changing your knee bend, hinge at the hips and lower your torso until it’s almost parallel to the floor. As you lower the dumbbells, keep them as close to your body as possible. Pause, then raise your torso back to the starting position and repeat.

Dumbbells Clean Leads to a Full Body Workout

Use the Dumbbells Clean exercise for a whole body workout.

Squat down and hold two dumbbells in front of your feet with an overhand grip. Flip your wrists so that they face forwards and bring the dumbbells to your shoulders, slightly jumping as you do.

Slowly straighten your legs to stand. Then lower the dumbbells down to your thighs before moving into squat position and repeating to get a real sweat on.

Dumbbells Front Squat for a Full Body Workout

Depend on the Dumbbells Front Squat exercise for a full body workout experience.

Face forward and stand with your feet hip width apart holding a pair of dumbbells by your sides. Your starting position is balancing each dumbbell on top of each shoulder with elbows facing forward.

Keep your back straight and your chest high, then squat down by bending your hips back while allowing your knees to come forward slightly pointed in the same direction as your feet. Lower until your thighs are just parallel to the floor. To return to the starting position, extend your knees and hips until your legs are straight. Repeat.

Whole Body Workout with a Dumbbells Shoulder Press

For a full body workout, a Dumbbells Shoulder Press works perfectly.

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

Full Body Workout with a Dumbbells Reverse Lunge

Supercharge a whole body workout with this Dumbbells Reverse Lunge exercise.

Stand tall with your feet shoulder width apart and a pair of dumbbells in your hands. Your arms should hang straight down by your sides. Push your chest out and take a large step backward, lowering your rear knee toward the ground while keeping your front shin as vertical as possible. Push yourself back to the starting position and repeat for the desired dumbbells reps before switching legs.

Dumbbells Push Press Full Body Exercises

As part of your full body workout, incorporate a Dumbbells Push Press in your exercise programme.

Hold a set of dumbbells just outside your shoulders, with your arms bent and palms facing each other. Dip your knees, and then push up explosively with your legs as you press the dumbbells straight over your shoulders. Lower the dumbbells back to the starting position and repeat as necessary.

Full Body Workout with Dumbbells Bent Over Rows

There’s nothing better than a full body workout using a Dumbbell Bent Over Row.

Holding a dumbbell in each hand bend your knees slightly and hinge at the hip so your upper body is almost parallel to the floor. Keep your core tight and your back straight as you row the dumbbells up to your chest. Lower and repeat to give your whole body a workout.

Join Xercise4Less Gyms for the Best Dumbbells Workout Plans

As a real fitness centre that delivers impressive results for real bodies, Xercise4Less Gyms provides all the dumbbells you need to achieve a total body transformation. Check out too our Upper Body Dumbbell Workout Guide or the Xercise4Less Lower Body Dumbbell Workout Guide to split your dumbbell workouts. Dumbbell workout guides are only a small part of what we offer our Xercise4Less gym members.

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 a great value gym membership, you get a massive range of state-of-the-art gym equipment including just under 3.5 tonne of dumbbells, a dedicated Ladies Only gym zone, a Spin studio, functional fitness area and a combat zone in our gyms nationwide. Add in the impressive results of our Body Transformation Camps and Boot Camps, and the wide range of group fitness classes including Less Mills workouts and you have the ingredients for a real Xercise4Less gyms.

Join Xercise4Less Gyms today and work out an inclusive exercise plan including dumbbell exercises with our friendly Personal Trainers to start transforming your real body into the real body shape that you want.

Dip Station Machine Workout Guide

Dip Station
dip machine male fitness-workout guide

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!

Stair Mills Workout Guide

Stair Master
Stair Master

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.

Fitness is for life, not just for January

rowing machine-workout guide
X4L fitness for life - Sam Chia Plank

Our Fitness Menu for your 2020 Gym Journey

Attack the new year with easy-to-follow workout menus from Xercise4Less gyms. Whether you are new to fitness or a seasoned campaigner, we have exercises to cover all levels of fitness. Simply build your workout by selecting the exercises you want to do from the options provided. We advise you give all the exercises a try, adopting your workout to suit you. Gradually build up your fitness and intensity by following our menus which have been split into four-week blocks. Each block will raise in difficulty to match your rate of progression and give you that sense of achievement when you are able to tick off your fitness goals. 

Menu Composition: How to structure your workout

We have created the simple menu-style format to break down the exercises into a starter, main and dessert. The starter component will be your warm-up, main will include a specific body part exercise, while the dessert offers a range of core exercises. All the exercises can be easily implemented into your workout, fitting around your individual goals and targets.

Fitness Menu: A Breakdown

  • Weeks 1 - 4: An introduction to your fitness journey
  • Weeks 5 - 8: Increasing your intensity
  • Weeks 9 - 12: Noticing results
X4L fitness for life - Sam treadmill

Building up your Fitness Journey: Key Points

  • Try every exercise
  • Be patient - results won't happen overnight
  • Stay motivated

Whether your target is weight loss or increasing muscle, we have you covered with an array of workout menus to keep you focused and on track throughout your fitness journey. All the exercises featured on the menu have been specifically selected to provide you with a platform to not only meet your goals, but to completely obliterate them. Here at Xercise4Less gyms we want to see you complete your fitness journey just as much as you do.

Know your Goals: Own your Fitness Journey

  • Weight loss
  • Increasing muscle
  • Improve your fitness levels

All the menus have been constructed with gradual progression in mind. We know it will take time for you to see results, and there will be those gruelling sessions along the way. Slow and steady wins the race. It is far healthier to build up your fitness over time than to be expecting it to happen overnight. With this in mind, the exercises will become more difficult and more challenging on your body to enable your journey to be a fruitful one. Your journey is in your hands, you can adapt your usual workout to incorporate the exercises, or, you can make a workout from the exercises – whatever works best for you. After all, nobody knows your own body and your capabilities better than you!

Start your fitness journey with our first menu which covers weeks 1-4. We’re fully behind you, every step of the way. Happy new [fitness] year!

lose belly fat waist measurement - shutterstock