- Come to the ground on your knees. Tighten your core and maintain a flat back.
- Position your hands on the ground in front of you, directly below your shoulders. Cross your feet in the back.
- Lower your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one.
- Without locking your elbows, push yourself back to the starting position by straightening your arms.
Intro to Weightlifting 7
45 min
·
9 exercises
Our first big change up of the plan comes now! Instead of working with machines, we are set to move onto free weights. No heavy weights for the next 2 weeks, instead our focus is stabilization strength. Once that is mastered, we can begin with heavier lifting. Let's go!
Knee Push-ups
Warming up for the real thing!
0:30 rest
Incline Push-ups
Our real push up challenges have begun! Try to lower your chest as close to the bench as possible.
0:30 rest
Swiss Ball Dumbbell Chest Press
No heavy weights here, the goal is to stabilize yourself throughout the exercise; building the muscles necessary.
2:00 rest
Swiss Ball Dumbbell Chest Flyes
Do not lose sight of the dumbbells. If they are leaving your sight you are extending too far!
2:00 rest
Medicine Ball Wall Throw
Can you increase the weight, just a little? Say, 12.5 lbs? Go on!
2:00 rest
Assisted Tricep Dips
Find a weight that supports you only just enough to hit 12 reps!
2:00 rest
Seated Tricep Press
Take great care when placing the dumbbell behind your head. Use a light weight and do not train to failure.
1:30 rest
Crunches
No more of those heel touchers, it's time to get fancy. Make sure your shoulders leave the floor.
1:30 rest
Lying Leg Raises
Do not let your feet rest on the floor until all reps are complete.
This Intro to Weightlifting 7 45 min gym workout plan effectively targets your abs, arms, back, chest and shoulders. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 9 exercises and see which muscle groups they target. Enjoy!
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For more pre-planned training plans and hundreds of workouts, check out Fit – a simple workout app you will love! Follow visual workouts, manage your training calendar, build your own routines, track your progress and more. Join thousands of Fit users and sign up today to claim your free week!
Intro to Weightlifting 7
45 min
·
9 exercises
Our first big change up of the plan comes now! Instead of working with machines, we are set to move onto free weights. No heavy weights for the next 2 weeks, instead our focus is stabilization strength. Once that is mastered, we can begin with heavier lifting. Let's go!
Knee Push-ups
Warming up for the real thing!
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- 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.
- 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.
- Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Get into position by placing your hands flat on the floor, directly below your shoulders.
- Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
- Hold your body up and keep your back straight by tightening your abdominal muscles.
- Your neck and head should be bent slightly back.
- 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.
- Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
- Repeat.
Incline Push-ups
Our real push up challenges have begun! Try to lower your chest as close to the bench as possible.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Set up a bench or stable elevated surface. Begin with both hands on the bench at shoulder-width or just outside of shoulder-width.
- Place your feet straight behind you while you tighten your abs and engage the hips. Your hips should not dip or elevate too high during the movement.
- Slowly lower yourself towards the bench. Once your upper arms are parallel with the floor, pause, and return to the starting position.
Primary muscle group(s):
Chest
Secondary:
Triceps
- Set a barbell in a weight rack at the low end of a decline bench, making sure it is at a height you can reach without fully extending your arms.
- Secure your feet under the stirrup, bar or strap at the high end of the bench and lie flat on your back with the rack slightly behind you.
- Using an overhand grip, grip the bar with your hands slightly wider than your shoulder width apart.
- Push up to lift the bar from the rack and hold it directly over you with your arms locked.
- Bend your elbows to slowly lower the barbell until it slightly touches your chest, inhaling as you do so.
- Drive the weight back up by contracting your pec muscles and return to the start position, exhaling as you do so.
- At the top of the movement, lock your arms and squeeze your chest muscles.
If you are new at this exercise, you should use a spotter. If no spotter is available, then be conservative with the amount of weight used. Do not let the bar drift too far forward, it should touch down your lower chest only. Don't bounce the weight off your chest. Keep full control of the barbell at all times. When performing this exercise, use a 2:1:1 count. That is a count of two on the downward movement. Pause for a count of one. A count of one one the upward movement. You can also use dumbbells or exercise bands to perform this exercise.
Primary muscle group(s):
Chest, Triceps
Secondary:
Abs, Shoulders
- Place a pair of dumbbells on the floor next to a decline bench. Secure yourself in the bench. Pick up dumbbells and hold them above you with a slight bend in the elbow.
- Keeping the dumbbells in line with your chest, slowly open up your arms to the sides.
- Stop when your upper arms are parallel with the floor.
- Squeeze your chest muscles and slowly return to starting position. Repeat.
Swiss Ball Dumbbell Chest Press
No heavy weights here, the goal is to stabilize yourself throughout the exercise; building the muscles necessary.
Primary muscle group(s):
Chest, Triceps
Secondary:
Abs, Shoulders
- Carefully sit on a stability ball while holding a pair of dumbbells.
- Slowly walk your legs forward while you lie back on the ball. Only your upper back and shoulders should be on the ball.
- Keep a tight core as you bring your arms out to the sides, holding the dumbbells in a horizontal position.
- Slowly, press the dumbbells straight up but do not lock out your elbow.
- Pause and return to the starting point.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Lie on a flat bench holding a dumbbell in each hand with an overhand grip.
- Start by holding the dumbbells slightly wider than shoulder width apart above your shoulders. Your palms should be facing forward.
- Slowly bend your elbows until they are at a 90 degree angle and your upper arms are parallel to the ground.
- Push the weights up by straightening your arms.
- 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.
- Lower the dumbbells by slowly bending your elbows back to 90 degrees.
- 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.)
- Repeat
Be sure to concentrate on a balanced movement when lifting the dumbbells. Use both arms equally spaced and moving at the same speed.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- 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.
- 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.
- Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Adjust the height of the pulley lever to be at shoulder height. Place yourself in the center of the pulley machine while holding the handle of each side. Brace your abdominals and take a step forward. Bring your arms up to shoulder height.
- Begin the movement by pushing the handles forward. Be sure to focus the contraction in your chest muscles.
- Once fully extended, pause then slowly release to the starting position.
Swiss Ball Dumbbell Chest Flyes
Do not lose sight of the dumbbells. If they are leaving your sight you are extending too far!
Primary muscle group(s):
Abs, Chest
Secondary:
Shoulders, Triceps
- Sit on a Swiss Ball while holding a pair of dumbbells. Slowly, walk your feet forward, rolling yourself down the Swiss Ball. Lean back and keep the dumbbells at your chest.
- Once your shoulders are supporting you on the ball, engage your hips, driving them up. Your feet shoulder be outside of shoulder-width. Engage your core throughout the exercise.
- Push the dumbbells above your chest. Slowly, spread your arms to the sides, opening up the chest. Pause when the dumbbells are at parallel with the ground. Return to the starting position.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Holding a pair of dumbbells, sit on a flat bench and slowly lower yourself back.
- Keep a tight core as you push the dumbbells above your chest. The dumbbells will be facing one another and held together.
- With a slight bend in the elbow, open up your chest and slowly lower the dumbbells to the sides.
- When the dumbbells are parallel with the ground, pause, and return to the starting position.
Primary muscle group(s):
Chest
Secondary:
Shoulders, Triceps
- Sit on a pec deck machine with your back flat against the back rest.
- Grip the handles and make sure your arms are parallel to the floor. If not parallel,adjust the seat or handles accordingly. This is the start position.
- Exhale and slowly push the handles together squeezing your chest to the middle as you do so. Hold for a count of one.
- Inhale as you return to the starting position in a controlled movement.
- Repeat.
This exercise can be performed using an exercise band or pulleys. There are a variety of different machines with different placement of your forearms. With these, place your forearms on the pad, with your elbow bent to 90 degrees. Perform the exercise by squeezing your elbows together.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Stand between two cable stations with the dumbbell grip handles attached to the high pulleys on each side of you.
- Hold the handles with an overhand grip. Your arms should be outstretched.
- Bend your knees and hips slightly so that you are leaning forward, but not too far.
- Bend your elbows slightly and rotate your shoulders in towards the centre of your chest a little. Your elbows should be slightly behind you.
- Use a hugging motion, keeping your elbows in a fixed, bent position to bring the grip attachments together in front of your chest.
- Slowly return to the starting position until you feel a slight stretch in your chest muscles.
- Repeat.
Medicine Ball Wall Throw
Can you increase the weight, just a little? Say, 12.5 lbs? Go on!
Primary muscle group(s):
Abs, Shoulders, Upper Back & Lower Traps
Secondary:
Biceps, Hamstrings, Quadriceps, Triceps
- Stand up straight with a tight core and flat back.
- Holding a medicine ball with both hands, face a wall and make sure you have distanced yourself approximately 5 feet away.
- Bring the medicine ball up and behind your head in an arc fashion.
- Launch the ball forward towards the wall.
- Catch the ball as it bounces back and bring it back up and behind your head.
- Repeat the movement.
Primary muscle group(s):
Quadriceps, Shoulders
Secondary:
Abs, Glutes & Hip Flexors, Hamstrings, Neck & Upper Traps, Triceps
- Stand with your feet shoulder-width apart with dumbbells above your shoulders.
- Squat down keeping your back flat and your knees over your toes.
- Push through your heels to return to standing while pressing the dumbbells overhead with arms fully extended.
- Return to starting position and repeat.
Primary muscle group(s):
Quadriceps, Shoulders
Secondary:
Abs, Calves, Glutes & Hip Flexors, Hamstrings, Neck & Upper Traps, Triceps
- Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so. This will be your starting position.
- Begin to squat by flexing your hips and knees, lowering your hips between your legs. Maintain an upright, straight back as you descend as low as you can.
- At the bottom, reverse direction and stand by extending your knees and hips and pushing down through your heels. As you do so, press both kettlebells overhead by extending your arms straight up, using the momentum from the squat to help drive the weights upward.
- As you begin the next repetition, return the weights to the shoulders.
Assisted Tricep Dips
Find a weight that supports you only just enough to hit 12 reps!
Primary muscle group(s):
Triceps
Secondary:
Chest
- Begin by using the weight stack to offset your bodyweight on an Assisted Dip machine. Now, position your knees securely on the padded surface while holding on to the bars on either side of you.
- Before lowering yourself, make sure that your core is tight and that your elbows are pointing directly behind you. Slowly, lower yourself until your upper arms are parallel with the floor.
- Push yourself back to the starting position and squeeze your triceps at the top. Lower yourself again slowly for the next repetition.
Seated Tricep Press
Take great care when placing the dumbbell behind your head. Use a light weight and do not train to failure.
Primary muscle group(s):
Triceps
Secondary:
Abs
- Sit on a bench with back support.
- Grip a dumbbell at one end using both hands. Your palms should be facing inward.
- Hold the dumbbell overhead with your arms fully extended. This is the the start position.
- Keep your upper arms close to your head (biceps roughly level with your temples) and near to 90degrees to the floor.
- 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.
- Return to the start position by using the triceps to extend your arm and raise the dumbbell. Exhale as you do this.
- 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.
Primary muscle group(s):
Triceps
Secondary:
Forearms
- Attach a rope to the bottom pulley of a cable station.
- Grip the rope with both hands using a neutral grip. Turn your body away from the cable station.
- Fully extend your arms until your hands are directly above your head pointing to the ceiling.
- Keep your elbows close to your head. This is the start position.
- Slowly lower the rope behind your head, keeping your upper arms stationary, inhaling as you do so.
- When your triceps are fully extended, hold for a count of one while squeezing your triceps.
- Return to the starting position by flexing your triceps and extending your arms. Exhale as you do so.
- 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.
Primary muscle group(s):
Triceps
- Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
- Push the handles of the band overhead while keeping a slight bend in the elbow. Brace your abdominals and do not arch your back.
- Slowly lower your hands behind your head using only the forearms. The upper arms will stay in place with the elbow pointed up.
- Push the handles back up, focusing the tension in the triceps.
Crunches
No more of those heel touchers, it's time to get fancy. Make sure your shoulders leave the floor.
Primary muscle group(s):
Abs
- Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching.
- Place your hands lightly on either side of your head.
- Keep your elbows in so that they are parallel to your body.
- Push your back down flat into the floor to isolate your abdominal muscles.
- Gently curl your shoulders forward and up off the floor.
- Continue to push down into the floor with your lower back.
- Raise your shoulders about four to six inches only.
- Hold and squeeze your abdominal muscles for a count of one.
- Return to the start position in a smooth movement.
Primary muscle group(s):
Obliques
Secondary:
Abs
- Lie on an exercise mat, with your back flat, knees bent and your feet flat on the floor slightly wider than shoulder-width apart.
- Fully extend your arms down the side of your body, palms facing in. This is the start position.
- Exhaling, crunch your torso forward and to the right until you can touch your right heel with your right hand. Hold for a count of one.
- Return to the starting position smooth motion, inhaling as you do so.
- Repeat the movement, this time to your left side.
- When you have completed the movement on both sides, you have done one repetition.
- Repeat.
Primary muscle group(s):
Abs
- Lay on a yoga/exercise mat or towel with your back flat on the floor and your legs straight and in the air with the soles of your feet facing up.
- Outstretch your arms above your chest so that they run parallel to your legs.
- Lifting your shoulders off the floor, reach up and touch your toes with your fingertips.
- Lower your shoulders back to the floor to complete one rep.
Lying Leg Raises
Do not let your feet rest on the floor until all reps are complete.
Primary muscle group(s):
Abs
Secondary:
Lower Back
- Lie on your back on a mat with hands under your lower buttocks on either side to support your pelvis.
- Legs straight out in front of you, ankles together and feet slightly off the floor.
- Keep your knees straight and raise your legs by flexing the hips until they are completely flexed.
- Return to starting position.
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
- Lie on a mat with your hands under your buttocks and raise your legs slightly, keeping knees straight and ankles together.
- Keep abs engaged and perform short kicks in an alternating fashion.
- Repeat as needed and then lower legs to the ground.
Primary muscle group(s):
Abs
Secondary:
Lower Back
- Lie flat with hands under your buttocks.
- Keep your knees together and pull them in towards you while moving your torso towards them (lift your head, neck and shoulders up).
- Hold and then slowly return to starting position.
We're not done yet!
Exercises done
of 9
Approx. time left
32:15
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