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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
2 sets
10 reps
45 sec rest
0:30 rest
Incline Push-ups
2 sets
6 reps
45 sec rest
0:30 rest
Swiss Ball Dumbbell Chest Press
3 sets
12 reps
60 sec rest
2:00 rest
Swiss Ball Dumbbell Chest Flyes
3 sets
12 reps
60 sec rest
2:00 rest
Medicine Ball Wall Throw
3 sets
10 reps
45 sec rest
2:00 rest
Assisted Tricep Dips
3 sets
12 reps
60 sec rest
2:00 rest
Seated Tricep Press
2 sets
12 reps
60 sec rest
1:30 rest
Crunches
2 sets
15 reps
45 sec rest
1:30 rest
Lying Leg Raises
2 sets
15 reps
45 sec rest
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
2 sets
10 reps
45 sec rest
Set 1 of 2
Rest before next set
Get ready
123GO
Warming up for the real thing!
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Come to the ground on your knees. Tighten your core and maintain a flat back.
  2. Position your hands on the ground in front of you, directly below your shoulders. Cross your feet in the back.
  3. 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.
  4. Without locking your elbows, push yourself back to the starting position by straightening your arms.
Rest
0:00
next up
Incline Push-ups
Next
Incline Push-ups
2 sets
6 reps
45 sec rest
Set 1 of 2
Rest before next set
Get ready
123GO
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
  1. Set up a bench or stable elevated surface. Begin with both hands on the bench at shoulder-width or just outside of shoulder-width.
  2. 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.
  3. Slowly lower yourself towards the bench. Once your upper arms are parallel with the floor, pause, and return to the starting position.
Rest
0:00
next up
Swiss Ball Dumbbell Chest Press
Next
Swiss Ball Dumbbell Chest Press
3 sets
12 reps
60 sec rest
Set 1 of 3
Rest before next set
Get ready
123GO
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.
Rest
0:00
next up
Swiss Ball Dumbbell Chest Flyes
Next
Swiss Ball Dumbbell Chest Flyes
3 sets
12 reps
60 sec rest
Set 1 of 3
Rest before next set
Get ready
123GO
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
  1. 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.
  2. 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.
  3. 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.
Rest
0:00
next up
Medicine Ball Wall Throw
Next
Medicine Ball Wall Throw
3 sets
10 reps
45 sec rest
Set 1 of 3
Rest before next set
Get ready
123GO
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.
Rest
0:00
next up
Assisted Tricep Dips
Next
Assisted Tricep Dips
3 sets
12 reps
60 sec rest
Set 1 of 3
Rest before next set
Get ready
123GO
Find a weight that supports you only just enough to hit 12 reps!
Primary muscle group(s):
Triceps
Secondary:
Chest
  1. 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.
  2. 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.
  3. Push yourself back to the starting position and squeeze your triceps at the top. Lower yourself again slowly for the next repetition.
Rest
0:00
next up
Seated Tricep Press
Next
Seated Tricep Press
2 sets
12 reps
60 sec rest
Set 1 of 2
Rest before next set
Get ready
123GO
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
  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.

Rest
0:00
next up
Crunches
Next
Crunches
2 sets
15 reps
45 sec rest
Set 1 of 2
Rest before next set
Get ready
123GO
No more of those heel touchers, it's time to get fancy. Make sure your shoulders leave the floor.
Primary muscle group(s):
Abs
  1. 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.
  2. Place your hands lightly on either side of your head.
  3. Keep your elbows in  so that they are parallel to your body.
  4. Push your back down flat into the floor to isolate your abdominal muscles.
  5. Gently curl your shoulders forward and up off the floor.
  6. Continue to push down into the floor with your lower back.
  7. Raise your shoulders about four to six inches only.
  8. Hold and squeeze your abdominal muscles for a count of one.
  9. Return to the start position in a smooth movement.
Rest
0:00
next up
Lying Leg Raises
Next
Lying Leg Raises
2 sets
15 reps
45 sec rest
Set 1 of 2
Rest before next set
Get ready
123GO
Do not let your feet rest on the floor until all reps are complete.
Primary muscle group(s):
Abs
Secondary:
Lower Back
  1. Lie on your back on a mat with hands under your lower buttocks on either side to support your pelvis.
  2. Legs straight out in front of you, ankles together and feet slightly off the floor.
  3. Keep your knees straight and raise your legs by flexing the hips until they are completely flexed.
  4. Return to starting position.
Workout done!
Exercises done
of 9
Total time
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