TOP 9 HEAVY MOVES
If you’re new to weight training, aim to complete three or four sessions a week on non-consecutive days. In week one, you should choose a weight that you can lift for 12-15 reps over four sets. By week two, you should have increased the weight a bit. On weeks three and four, start to consider doing more advanced methods of lifting, such as supersets and drop sets. Keep challenging your muscles every week from there. Your workouts should always test your body.
DEADLIFT 4 SETS; 12-15 REPS
Stand with your feet under the bar. Bend down to grab the bar with an overhand grip. Drop into position by bending your knees until your shins touch the bar. Lift your chest, keep a neutral spine and gaze ahead of you (A). Squeeze your mid-back tight. With straight arms, start to slowly pull the bar. Take a big breath, raising your hips and shoulders at the same time. Drive up with your heels, squeeze your butt and stand up by fully extending your hips (B).
BENCH PRESS 4 SETS; 12-15 REPS
Lie prone on a flat bench with a barbell overhead and eyes underneath the bar. Grab the bar to un-rack the barbell and hold it above your chest (A). From this starting position, take a deep breath in and start lowering the bar with your elbows tucked in tight (B). Continue lowering until the bar touches your middle chest. After a brief pause, push the bar back to the start position as you breathe out.
BACK SQUAT 4 SETS; 12-15 REPS
Rack the bar on the top of your shoulders with a strong grip and elbows tucked under (A). Take a deep breath in and send your hips backward as your knees begin to bend into a squat. Make sure your chest stays upright and your back stays straight. Keep your head facing forward with eyes straight ahead for a neutral spine. At the bottom of the squat (B), exhale, drive up through your heels, lead with your chest and fully extend your hips to stand.
BARBELL ROW 4 SETS; 12-15 REPS
Hold the barbell with an overhand grip, hinge at the hips until your back is almost parallel to the floor and bend your knees slightly (A). Take a deep breath in and row the barbell to your sternum (B). Be sure to keep your elbows tucked into your body before slowly lowering the weight back down.
SLED DRAG 4 SETS OF 30 SECS WORK
Place your hands on the sled handle, keeping your shoulders back and arms straight. Lean back by falling back a little. Move for 30 seconds by taking little steps backwards to move the weight.
KETTLEBELL SWING 4 SETS; 10 REPS
Stand with your feet shoulder-width apart, holding a kettlebell with two hands in between your legs. To start the movement, keep the arch in your lower back, push your hips back (A) and swing the kettlebell up in an arc. As you stand up, squeeze your glutes and extend your hips (B).
DUMBBELL THRUSTER 4 SETS; 10 REPS
With two dumbbells held at your shoulders, squat by sending your hips back and bending your knees. Get low in the squat position (A). Exhale as you drive through your heels and extend rapidly at the hips to push the weights above your head (B). Reverse the move before repeating.
PROWLER PUSH 4 SETS OF 30 SECS WORK
Hold the handles of a prowler sled and lock your arms straight. Keeping your head down, drive your knees to create momentum and force to move the weight in a straight line. Continue pushing for 30 seconds, then stop and go back in the opposite direction.
FARMER’S CARRY 4 SETS OF 30 SECONDS WORK
Hold a kettlebell in each hand, either side of your body by deadlifting them up from the floor. Stand tall, keep your shoulders back and lead with your hips as you walk with the weights. Get to the end of your track, bend your knees, put the weights down, turn and go again.