Benefits of Resistance Machine Gym Workouts

Older Woman using Smith Machine _ Weights
Older Woman using Smith Machine _ Weights

Improve your physical health with resistance machines

By using resistance machines available to you in our Xercise4Less Gyms, you’ll be able to transform your body and transform your fitness. Move one step closer to your fitness goals by using our resistance machines gym zones which include machines such as the leg press, lat pulldown and abdominal crunch.

There are many benefits to resistance training that you don’t want to miss out on. Resistance machines help with muscle gain and improve individual muscle strength. Using these machines regularly will also boost weight loss and burn fat at a faster rate which will improve your body confidence and make you feel happier and healthier.

Dorothya Sunderland Jan20201200x628

Resistance workouts increase strength and build muscle

One of the best things about resistance machines at Xercise4Less Gyms is that they help you to get stronger and grow muscle. Resistance training allows you to work on growing individual muscles through targeted movements. For example, the lat pulldown focuses only on your latissimus dorsi (lats) which allows you to really push yourself during your back workout to get bigger and stronger. If you feel like you’ve got specific problem areas on your body or just want to work on getting some muscles bigger than others, resistance machines can really help.

Xercise4Less Gyms have resistance machines that help you work all muscle groups. During your next back workout, use the seated row. For your next abs workout, use the abdominal crunch. For your next shoulder workout, use the shoulder press. Whatever your fitness goals, however you want your body to look, resistance machines will help you to achieve the muscle definition you want.

Weight loss with resistance workouts

The possibilities to achieve your weight loss goals at Xercise4Less Gyms are endless. You’ve got access to a wide range of cardio equipment, an amount of free weights equipment to last a lifetime and resistance machines that allow you to target every single muscle group.

Resistance machines help you to isolate key problem areas and work these muscles to make them stronger but also more defined. You’ll increase muscle definition by losing body fat too. For example, if your lower arms bother you and are a reason for low body confidence, the tricep extension machine and seated tricep dip will help you to reduce body fat and build muscle in your arms. This will result in toned arms. 

Resistance machines also help you to burn calories at a quicker rate. Following a resistance workout, especially at a high-intensity level (i.e. low weight, high reps or intermediate weight and fast reps) will increase your heart rate and put your body into a fat burning state. This helps your body to burn more calories and ultimately lose more weight. To work towards your weight loss goals, don’t neglect resistance machines because they can really help to improve your weight loss journey.

Resistance training - leg press

Become an Xercise4Less Gyms member today

Join Xercise4Less Gyms today and maximise your potential to help you boost your fitness and smash your fitness goals. Whether you’re new to gyms, a casual gym goer or have been using the gym for years, we have something to for you! Our members have access to unique combat equipment including boxing rings and MMA cages, resistance machines, free weights and cardio machines. We provide women the comfort of a ladies only zone and offer a wide range of group exercise classes including Les Mills workouts, spin, yoga and Zumba to help you smash your goals.

Tricep Bar Workout Guide

tricep bar - main
tricep bar - main

Effectively work your triceps

Build your triceps at Xercise4Less gyms with our tricep bar workout guide. Improve strength, muscle mass and muscular endurance with this easy-to-follow fitness guide.

You can work on your triceps in a number of different ways. Perhaps the most effective way is through the French press and skull crusher. Don’t worry if you find these names intimidating – the exercises really aren’t!

Tricep bar workouts: a guide

Both exercises target all three heads of your tricep, resulting in better overall tricep development to give you healthy progress. Additionally, the way you grip the tricep bar during these exercises gives you a better range of motion, lessening the burden placed on your elbows, forearms and wrists as opposed to a traditional straight bar.

To successfully complete a French press, simply hold the bar over your head and slowly lower behind the head by bending your forearms at the elbow. We recommend that you perform three or four sets of 6-12 reps. As for the skull crusher; lay flat on a bench and lift the bar over the chest area in a similar fashion to a flat barbell press. Then, lower the bar to the forehead, bending your arms at the elbows and keeping the upper arm straight. The bar is then raised back to the starting position, above the chest. Again, like the French press, we recommend the same amount of sets and reps to gain maximum efficiency for optimum results.

Add weight for gradual progression

Remember, increase the weight each time you revisit the exercises to ensure you are progressively overloading the targeted muscle group to give you visible results as well as increasing the intensity and exertion to challenge your fitness goals and targets.

Tricep exercises are usually programmed in on a ‘push day’. This means you should look to incorporate them into a day when you are also working on your chest and shoulders for a balanced upper body workout.

Why Xercise4Less Gyms?

We are proud of our friendly staff and inclusive community in our gyms and welcome people from all backgrounds and experiences to join us. Whether you’ve never stepped foot into a gym before or are an experience gym goer, join the Xercise4Less community today and take those all-important first steps onto your health and fitness journey.

Our members find everything they need to reach their personal goals in regard to health and fitness from our friendly staff to dedicated Ladies Only gym zone, special Spin studio or group fitness classes including Les Mills workouts and also toning and conditioning.

Best Resistance Machines To Lose Belly Fat

Best Resistance Machines To Lose Belly Fat - Main
Best Resistance Machines To Lose Belly Fat - Main

Which resistance machines to use to lose belly fat

Losing belly fat and giving yourself a flatter stomach isn’t easy and doesn’t come about quickly. In fact, you can’t directly target your love handles. Getting rid of belly fat requires a full body workout so you lose weight from your whole body and shed that stomach fat. At your local Xercise4Less gym you’ll find lots of quality resistance machines available to aid weight loss, so you never have to wait around to work off that fat from your belly or anywhere else. Let’s take a look at some of the best resistance machines you can use to help you lose belly fat in an Xercise4Less gym.

Lat Pull Down Machine

The lat pulldown machine or cable pulldown machine provides one of the best exercises for fighting fat. This resistance machine primarily works on the ‘lats’ or the latissimus dorsi muscles, the large muscles across your middle and lower back. The lat pulldown machine however also works most of your upper body including the muscles in your shoulders, arms, biceps and traps. Always keep in mind that adding muscle will help you burn more calories at rest and contributes to a stronger fat-burning metabolism, so you lose weight in your middle quicker. Using the lat pulldown machine will keep you shedding fat and really deflate your spare tyre!

Best Resistance Machines To Lose Belly Fat - Lat Pull Down

Shed fat with the chest press machine

Similarly, the chest press machine in your Xercise4Less gym also targets your upper body. The chest press though works on your pectoral muscles, triceps, and deltoids enabling you to build a strong body and burn real belly fat. Bench pressing and lifting weights in general may not expend as many calories as cardio workouts, but the chest press will help make your daily activities a lot easier to manage. You’ll gain muscle and lose fat and help your body to burn more calories even while you’re not in the gym. If you go to an Xercise4Less gym and use the chest press machine, then you’ll benefit from a great tool for achieving a flatter stomach.

Best Resistance Machines To Lose Belly Fat - Chest Press

Shoulder press

Help yourself lose some belly fat by using one of the most effective exercises to achieve muscular shoulders. Add real muscle with this classic bodybuilding shoulder press exercise and increase your fat burning metabolism at the same time. This ease of use of this Xercise4Less gym resistance machine makes this an effective exercise that everyone from beginners to experts can benefit from. Shoulder press machines work the muscles of your shoulders to the core and strengthen your fat resistance while they’re doing their muscle-building job. As a resistance machine to use to shift belly fat the Shoulder Press is top of the class.

Pressurise your belly fat with a leg press machine

The leg press is a popular resistance machine for building key muscles like the quadriceps, hamstrings and glutes. Perfect for beginners, the leg press machine at your local Xercise4Less gym only allows movement in a fixed pattern so you master the leg lifting technique before trying, for example, more challenging barbell and dumbbell leg lifts. You can develop your fat-burning resistance by adjusting the weights you’re lifting very quickly as well. You maximise muscle growth and effective fat-loss with the leg press machine while lifting heavy weights in a safe way. Burn lots of calories and flatten that tum with a turn on the leg press resistance machine.

Best Resistance Machines To Lose Belly Fat - Leg Press

Lose stomach fat with the bicep curl machine

You may not immediately think of the Bicep Curl Machine as useful in ridding yourself of stomach fat. But the more muscle tissue you have, the faster your metabolism becomes as muscle tissue burns a high number of calories. And the faster your metabolism becomes, the more belly fat you’ll lose! Use the biceps curl machine to tones and shape your upper arms and strengthen the important muscles you use in everyday life to lift, bend, and pull. The bicep curl machine isolates your biceps so you can build more mass and definition effectively. The Bicep Curl Machine is a pierce of effective resistance equipment to develop your belly fat-burning capabilities.

A flat belly with an Xercise4Less gym membership

Want a flatter stomach? Then join Xercise4Less Gyms. Whatever type of resistance machine you want on your belly-fat-reducing journey, we’ll provide it and in sufficient quantities to get your body leaner quicker. From dedicated workout areas like our resistance machines zone to the private Ladies Only Gym Zone we offer quality gym equipment to help you build more muscle and lose more fat and that includes stubborn belly fat!

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.

Barbells Workout Guide

Barbells
Barbells

Our Full Body Barbell Workout Guides will really raise the bar for your standards of fitness. 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 place to supercharge your health and wellbeing.

With this full body barbell workout session, you can really challenge your whole body forcing your muscles to react and start burning fat. Always make sure barbell exercises like the Barbell Bench Press are a key part of your Xercise4Less fitness programme.

How to Work Out Your Whole Body with Barbell Exercises

For real results from this Xercise4Less Full Body Barbells Workout Guide, take on the following barbell exercises:

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

If you’d prefer to focus on specific parts of your body with barbells, check out our Upper Body Barbell Workout Guide or the Xercise4Less Lower Body Barbell Workout Guide.

Don’t despair if you can’t get a handle on how to use these whole-body barbell workouts. Our Personal Trainers will also be on hand to advise you on the best barbell workout techniques whenever you need help or advice. Xercise4Less gyms are stuffed with all the barbell equipment you need to achieve real full body results. 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.

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

Full Body Barbell Bench Press Exercises

Begin your whole body barbell workout the right way with the Barbell Bench Press and start shredding fat.

Start with this classic upper body exercise, the Barbell Bench Press, 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.

barbell bench press xercise4less workout

Whole Body Barbell Military Press Workouts

Try this whole body Barbell Military Press and see impressive shoulder benefits.

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 up your muscles.

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.

barbell back squat sets-barbell full workout guide

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 bent over row-barbell workout guide

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!

Leg Curl Machine Workout Guide

Leg Curl
leg curl-workout guide

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

You can perform hamstring curls in either a sitting down or lying position. The choice is yours. This leg curl workout guide enables you to bulk up and strengthen the muscles in the back of your legs, providing a valid reason to incorporate a leg curl machine session in your individual fitness programme. Discuss your hamstring curl options with one of our friendly personal trainers and get ready to improve your lower body strength and stability.

Work Your Lower Body with These Leg Extension Exercises

Having strong, flexible hamstrings is an important factor in your overall strength, balance and stamina. Leg curls are a key component of your overall strength training, improving your cardio strength and weight loss. Stronger hamstrings also help prevent the potential risk of injury or discomfort. This Xercise4Less leg curl machine workout guide includes these hamstring curls:

 

The Lying Leg Curl

The Seated Leg Curl

When using a hamstring curl machine, it is crucial you maintain the correct form. Use a leg curl weight that is challenging, but not at the expense of your form. To enhance muscle mass in your lower body, gradually increase the amount of weight as you become stronger. Keep your hamstrings supple by stretching after a leg curl machine workout.

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

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

Fantastic Lying Leg Curls Session

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

To begin, adjust the leg curl machine so your thighs and torso sit comfortably on the pads when you are lying face down. The lever on the back of the leg curl machine sits just below your calf muscles when your legs are straight. Grasp the handles on the front of the machine and curl your lower legs up as far as possible without lifting your thighs off the pad. Hold the position for a second at the top of the movement before lowering slowly back to the start. Keep your movements smooth throughout to obtain maximum efficiency from the exercise.

 

Repeat for 8 to 12 lying leg curl reps.

lying leg curl-workout guide

Seated Leg Curl Workout for Your Lower Body

Strengthen your whole lower body with the superb seated leg curl.

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

 

Repeat for 8 to 12 seated leg curl reps.

Transform Your Real Body When You Join Xercise4Less Gyms

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

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

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

Leg Extension Machine Workout Guide

Leg Extension
Leg Extension

Work your quads hard with this Xercise4Less Gyms Leg Extension Machine Workout Guide. Put your legs under pressure at one of our 20 leg stations as you work out your thighs, build lower body strength and improve muscle definition. This strength training workout is great for every level of fitness from being ready to join a gym, new to gyms, a casual gym goer or if you’re already an experienced gym user.

Using the leg extension workout machine at your local gym Xercise4Less can be an important part of your fitness plan. So, when you discuss your exercise ambitions with our friendly Personal Trainers, make sure to include this leg extension gym machine workout in your fitness programme. Whatever equipment you need to smash your exercise targets, Xercise4Less Gyms will provide it.

Transform Your Lower Body with a Leg Extension Machine Workout

With this Xercise4Less Leg Extension Machine Workout Guide you’ll get a lower body functional workout that will really boost your fitness levels. Work your quadriceps with this exercise for a leg extension gym machine.

Do not use this leg extension exercise for low-rep, high-load strength conditioning to avoid the risk of any possibility of knee ligament strain. Use a moderate load for the leg extension weight and follow the instructions below as to the number of recommended leg extension reps. Avoid doing this leg extension workout with any speed as you’ll just use momentum rather than engaging your muscles and don’t lock your knees at full extension. This can strain the knee joint.

If you have any questions on how to use a leg extension machine, just ask one of our friendly Personal Trainers in your local Xercise4Less gym. Our fitness staff are always on hand to offer tips on technique or encourage you when you need some extra motivation. You’ll never have to queue either to exercise on gym leg extension machine at an Xercise4Less fitness centre, we provide 20 leg stations in each gym so everyone can enjoy a legs day!

Read on for more detailed instructions on how to build up your lower body using exercises for the leg extension machine.

The Best Lower Body Leg Extension Machine Session

Work out with one of our leg extension machines at the Xercise4Less gym leg station for a leg-building boost.

Choose a moderate weight and sit on the leg extension workout machine with your legs under the pad, your feet pointed forward and your hands holding the side bars. This is your starting position. Adjust the pad so that it falls on top of your lower leg just above your feet. Ensure too that your legs form a 90-degree angle between the lower and upper leg to prevent undue stress at the knee joint.

Using your quadriceps, extend your legs to the maximum as you exhale. Ensure that the rest of your body remains stationary on the seat. Pause a second on the contracted position. Slowly lower the weight back to the original position as you inhale, ensuring that you do not go past the 90-degree angle limit on the leg extension machine.

Do three sets of eight to 12 leg extension machine repetitions.

Join Xercise4Less Gyms to Kickstart Your Fitness Journey

Put some kick into your leg strength with this Leg Extension Machine Workout Guide. Put this gym leg extension exercise into practice at our 20 leg stations when you join Xercise4Less Gyms today. But when you join our fitness club, you’re also joining a real community of friendly people just like you who are keen to get fitter, lose weight or tone their body. We put your needs at the heart of Xercise4Less Gyms. You decide your exercise targets and we help you achieve your fitness dreams with a targeted effective workout plan. Whether you want to exercise using a leg extension machine or prefer lifting free weights, our Personal Trainers will work with you to reach your fitness goals as quickly and effectively as possible.

As the People’s Gym, we give our members what they need whether they’re ready to join a gym, new to gyms, a casual gym goer or already an experienced gym user. Our gym membership includes a fully dedicated Ladies Only gym zone, heart-racing Spin studio, a pulsating 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 push your body towards real sustained improvement.

When you join Xercise4Less Gyms today you kickstart your fitness journey to take you from the leg extension machine to the combat zone.

Full Body Weight Plates Workout Guide

weight plates-upper body workout guide
weight plates-upper body workout guide

Grab a weight plate to build muscle and shred fat with this total 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:

 

Weight Plate Squat
Weight Plate Row
Weight Plate Pinch Carry
Weight Plate Halo
Weight Plate Crunch Reach

 

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 full 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!