Full-Body Workout to Save for Later!
Are you ready to shake up your fitness routine? Sometimes all it takes is a fresh environment and some new exercises to reignite your motivation. Our Personal Trainer, Gráinne Shemesh, has designed a full-body workout that’s perfect for when you want to train off the gym floor. Try it out in our spacious fitness studio—an ideal spot for when you need a change of scenery or a little extra room to move!
The Workout
Each of these exercises is a dumbbell (Dbell) alternative to popular gym machine exercises. Perform 3 sets of 12 reps for each movement unless otherwise noted.
- Squat Rack ➔ Dbell Goblet Squat
Hold a dumbbell close to your chest and squat down, keeping your chest upright and knees tracking over your toes. - Lat Pulldown ➔ Dbell One-Arm Row on Step
Position one knee and hand on a step for support, and row a dumbbell with the opposite arm, focusing on squeezing your back at the top of the movement. - Leg Press ➔ Dbell Sumo Deadlift
Stand with a wide stance, toes slightly pointed out and hold a dumbbell between your legs. Lower into a deadlift position, keeping your back straight. - Chest Press ➔ Dbell Floor Press
Lie flat on the floor with dumbbells in each hand and press them up while keeping your elbows slightly tucked. - Leg Extension ➔ Dbell Split Squat
Place one foot behind you on a step or bench. Hold a dumbbell in each hand and lower into a split squat. - Shoulder Press ➔ Dbell Shoulder Press
While standing or seated, press dumbbells overhead, ensuring your elbows stay in line with your ears. - Squat Rack Hip Thrust ➔ Hip Thrust off Step
Rest your upper back on a step, place a dumbbell across your hips, and drive through your heels to lift your hips, squeezing your glutes at the top.
Core Finishers
End your workout with these core-strengthening exercises:
- Dead Bug (with Light Dbells)
Lie on your back, holding light dumbbells. Extend one arm and the opposite leg simultaneously, keeping your lower back pressed into the floor. - Swiss Ball Plank
Place your forearms on a Swiss ball and hold a plank position. Aim for 20-30 seconds per set.
Need More Guidance?
Personalised programs can make a world of difference in helping you reach your fitness goals. Whether you’re new to exercise or looking to refine your technique, Gráinne can craft a plan that works for you. Don’t hesitate to contact her to take your training to the next level!
Gráinne Shemesh
Personal Training and Pilates Coaching
0405549240
