Gym Essentials Full Body Workout

1. Position yourself with your back down on a flat bench placing the hands up on the bar using an underhand grip slightly wider than shoulder width apart.
2. After taking a deep breath in, extend the elbows and lift the bar up off the rack until elbows are extended but not locked. Pause for a brief movement as you fully extend your breath.
3. Lower the weight directly down to the chest as you breath inwards, keeping the movement pattern slow and steady.
4. Once just above the chest, pause, and then press directly up again, exhaling your breath.
5. Continue until all reps are completed and then re-rack the barbell.

1. Lie on a flat bench holding a dumbbell in each hand with an overhand grip.
2. Start by holding the dumbbells slightly wider than shoulder width apart above your shoulders. Your palms should be facing forward.
3. Slowly bend your elbows until they are at a 90 degree angle and your upper arms are parallel to the ground.
4. Push the weights up by straightening your arms.
5. As you push the weights up, move your arms in an arc to bring the dumbbells together, until they meet over the center of your chest. Hold for a count of one.
6. Lower the dumbbells by slowly bending your elbows back to 90 degrees.
7. Continue lowering your arms until they are a little lower than parallel to the floor. (Your elbows should be pointing slightly towards the floor and you should feel a stretch in your chest muscles and shoulders.)
8. Repeat

Be sure to concentrate on a balanced movement when lifting the dumbbells. Use both arms equally spaced and moving at the same speed.

1. Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
2. Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
3. Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.

1. Sit on the seat with your upper chest just above the horizontal handles.
2. Push the foot lever until you are able to grasp the lever.
3. Gras the handles using a wide overhand grip and place your elbows out to the sides just below your shoulders.
4. Release the foot lever and press the hand lever out until your arms are fully extended.
5. Return the weight until your chest muscles are slightly stretched.

1. Get into position by placing your hands flat on the floor, directly below your shoulders.
2. Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
3. Hold your body up and keep your back straight by tightening your abdominal muscles.
4. Your neck and head should be bent slightly back.
5. Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
6. Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
7. Repeat.

1. Stand straight holding a barbell with an underhand grip, your hands shoulder width apart and your arms fully extended towards the floor.
2. Keep your elbows close to your sides.Your palms should be facing away from you. This is the start position.
3. Keeping your upper arms stationary, curl the barbell forward and up in a smooth arcing motion while exhaling. Only your forearms should move.
4. Continue upwards until  the bar is at shoulder level with your biceps fully contracted. Hold for a count of one while squeezing your biceps.
5. Inhale as you return to the starting position.
6. Repeat.

This exercise can be performed using a cable station, with a straight bar attachment connected to the lower pulley.<em><strong> </strong></em>

1. Holding a dumbbell in each hand, stand with your feet shoulder width apart.
2. Let your arms hang by your side with your palms facing in to the side of your body.
3. Keep your elbows close to your sides.
4. Curl the dumbbells up towards your shoulders. Do not swing your hips to get the weight moving.
5. Continue raising the dumbbells until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
6. Squeeze or flex your bicep and hold for a count of one.
7. Slowly lower the dumbbells to the starting position.
8. Repeat.

You can also perform this exercise by alternating between left and right arms or one arm at a time.

1. Sit on a flat bench holding a dumbbell in each hand  with an underhand grip.
2. Keep your back straight and shoulders back.
3. Keep your arms fully extended with your elbows close to your sides.
4. Rotate your palms so that they are facing in towards you. This is the start position.
5. Keeping your upper arms upper arm stationary, start to curl the dumbbells upwards in a smooth arc.
6. As you curl the dumbbells upwards rotate your wrists, so that your palms  face in towards you at the end of the movement.
7. Continue the movement until  the dumbbells are at shoulder level and your biceps are fully contracted.
8. Hold for a count of one as you squeeze your biceps.
9. return to the start position, rotating your wrists back to an underhand grip position.
10. Repeat.

This exercise can be performed by alternating between arms.

1. Set up a cable station with a straight bar attachment connected to the low pulley.
2. Stand close to the station, feet shoulder width apart either side of the pulley.
3. Grip the bar with a shoulder width underhand grip.
4. Keep your elbows close to your sides.
5. Curls your arms upward from the elbows in a smooth arc.
6. Continue until your forearms are vertical with your palms facing your shoulders. Hold for a count of one while flexing your biceps.
7. Lower the bar back to the starting position in a smooth motion.
8. Repeat.

1. Holding a water bottle in each hand, stand with your feet shoulder width apart.
2. Let your arms hang by your side with your palms facing in to the side of your body.
3. Keep your elbows close to your sides.
4. Curl the water bottles up towards your shoulders. Do not swing your hips to get the weight moving.
5. Continue raising the water bottles until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
6. Squeeze or flex your bicep and hold for a count of one.
7. Slowly lower the water bottles to the starting position.

1. Set up the barbell on the squat rack so that it is at the same height as your upper chest.
2. Position your body under the bar, with knees bent so that the bar is resting high on the back of your shoulders.
3. Grip the bar with your hands comfortably wider than your shoulders.
4. Slowly straighten your legs to push upwards, lifting the barbell from the rack and take one step forward.
5. Stand with your legs shoulder width apart.
6. Bend your knees forward and allow your hips to bend back as if sitting down,
7. Continue this movement down until your thighs are parallel to the floor or slightly more, making sure your knees are pointing in the same direction as your feet.
8. Hold for a count of one.
9. Push up through your heels while straightening your hips and knees, until you are standing in the start position.
10. Make any adjustments necessary to your stance and grip before continuing on the next repetition.

Do not rest the bar on your neck. Keep your head facing forward at all times. Keep your back straight throughout the entire movement.

1. Begin by positioning a barbell at or just below shoulder level in the squat rack. Behind the squat rack, place a tall wooden box or chair. Place yourself underneath the barbell. Make sure the bar is across your upper traps and NOT on your neck.
2. Place your feet outside of shoulder-width with your toes pointed slightly out. Brace your core and keep your chest up.
3. Bend at the knees as you drive your hips back. Lower yourself slowly until your butt touches the box. Pause then drive your hips forward to return to the starting position.

1. With your feet shoulder-width apart, stand with dumbbells as your sides with your palms facing each other.
2. Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
3. Pause for one second.
4. Pushing up from your heels, raise back up to starting position and repeat.

1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
2. Bring your hands to your shoulders, keeping the handles of the band behind your shoulders. Brace your core and keep your chest up.
3. Bend first at the knees then at the hips. Be sure to keep the chest up and abdominals tight. There should be no arch in your back.
4. Pause when your thighs are parallel with the floor, then slowly return to the starting position, feeling the tension from the band in your quadriceps.

1. Place a barbell in a clear space on the floor. (Make sure there are no obstructions in your way.
2. Stand facing the barbell with your legs about 4-6 inches from the bar.
3. Place your feet shoulder width apart.Your feet can be pointed straight ahead or turned outwards slightly.
4. Squat down, keeping your back straight and grip the bar with an overhand grip at shoulder width.
5. Keep your arms fully extended and stand up with the barbell.
6. As you lift the barbell, your hips and shoulders should rise together and your back should be straight.
7. As you reach the top of the lift and are standing straight, rotate your shoulders back slightly until you feel a slight stretch in them.
8. Lower the barbell back to the floor in the same squatting motion you used to lift it.

This exercise can be very dangerous if performed incorrectly. If you are a novice, only perform this exercise with an experienced trainer's supervision.

1. Place two dumbbells on the floor.
2. Stand facing the dumbbells with your feet shoulder width apart.
3. Bend knees and hips to lower your torso in a squatting movement,keep your back straight.
4. At the bottom of the squat grip the dumbbells with an overhand grip,keeping your arms fully extended.
5. Return to an upright position holding the dumbbells with your palms facing towards your body and extending your hips forward. Do not round your back.
6. Return the dumbbells to the floor in the same manner you picked them up.
7. Repeat.

1. Holding the handles of the resistance band, step on to the middle. Place your feet at shoulder-width with toes pointing forward. Tighten your core and keep your chest up.
2. Bend your knees slightly and drive your hips back but NOT lower than your knees. Again, keep the chest up. This is the starting position.
3. Forcefully contract your glutes, driving them forward. Do not just lean back. Your glutes should be fully contracted. Pause then return to the starting position.

1. Place a bench with a back support inside a squat rack and set up a barbell at a height that is just above your head.
2. Grip the barbell with an overhand grip.
3. Space your hands out so that your elbows are bent at 90 degrees.
4. Lift the bar to around shoulder level by extending your arms.  This is the start position.
5. Inhaling, lower the bar  to your shoulders slowly.
6. Hold for a count of one while squeezing your shoulder muscles.
7. Push the barbell back to the start position as you exhaling as you do so..
8. Repeat for the recommended amount of repetitions.

This exercise can also be performed standing.

1. Sit on the ab machine and select a slight resistance. Position your feet under the pads and grab hold of the top handles.
2. Make sure your arms are bent at 90 degrees and rest your triceps on the pads.
3. Begin lifting your legs up as you engage your abs and crunch your upper torso. Exhale as you do so.
4. Pause and slowly return to starting position as you inhale.

Tip: Use slow, controlled motions and concentrate on using your abs to control the weight. Your feet and legs should be relaxed throughout.

1. Sit on a bench with back support.
2. Grip a dumbbell at one end using both hands. Your palms should be facing inward.
3. Hold the dumbbell overhead with your arms fully extended.  This is the the start position.
4. Keep your upper arms close to your head (biceps roughly level with your temples) and near to 90degrees to the floor.
5. Moving only your forearms, lower the dumbbell in a smooth arc behind your head until your forearms and biceps touch. Hold for a count of one.
6. Return to the start position by using the triceps to extend your arm and raise the dumbbell. Exhale as you do this.
7. Repeat.

This exercise can be performed standing. However, it places an extra strain on your back so is not recommended for people with lower back problems. You can also perform this exercise using an EZ bar or straight bar with a close grip behind your head, palms facing forward.

1. Attach a rope to the bottom pulley of a cable station.
2. Grip the rope with both hands using a neutral grip. Turn your body away from the cable station.
3. Fully extend your arms until your hands are directly above your head pointing to the ceiling.
4. Keep your elbows  close to your head. This is the start position.
5. Slowly lower the rope behind your head, keeping your upper arms stationary, inhaling as you do so.
6. When your triceps are fully extended, hold for a count of one while squeezing your triceps.
7. Return to the starting position by flexing your triceps  and extending your arms. Exhale as you do so.
8. Repeat.

This exercise can be performed  seated on a plain bench, or one that has a back support You  can also use a single dumbbell instead of the rope.

1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
2. Push the handles of the band overhead while keeping a slight bend in the elbow. Brace your abdominals and do not arch your back.
3. Slowly lower your hands behind your head using only the forearms. The upper arms will stay in place with the elbow pointed up.
4. Push the handles back up, focusing the tension in the triceps.

1. Sitting on a calf raise machine, position your upper thighs under the top pad. The pad should be resting just above your knees.
2. Place the balls of your feet on the foot plate.
3. Keeping the balls of your feet in position, lower your heels as far as possible.
4. Slowly raise your heels as if standing on your toes. Continue as far as possible until you feel a stretch in your lower calves. Hold for a count of one.
5. Slowly lower your heels back to the starting position and repeat.

If the machine isn't equipped with foot plates, you can use barbell plates placed under the machine to increase your range of motion. Don't