GET STRONGER TODAY!
Try this beginnerfriendly workout from our Women’s
Fitness experts. Do 1-3 sets of 10-12 reps of each move.
STEP UP
Works: Quads, core glutes, hamstrings Beginner benefits:
A lower impact move that can be modified to suit you. Place your left foot on a box, knee bent at 90°. Extend the left leg and raise your right thigh to hip height. Lower the right leg onto the step and then step both legs back onto the floor. Switch sides.
LEG PRESS Works: Quads, glutes, hamstrings Beginner benefits:
Works the lower body in a similar way to a squat but provides added support and stability.
Sit on the machine with your back and head resting against the support, and feet flat at about hipwidth apart on the footplate. Your knees are at about 90°. Set the weight, engage your abdominals, then push the platform away until legs are extended but knees are not locked. Reverse with control, then repeat.
SINGLE-ARM ROW Works: Upper back, lower back, biceps, shoulders Beginner benefits:
Allows you to focus on good form by working one arm at a time. Place your left knee and hand on a bench. Position the foot of the opposite leg to the side (hint: your inner thighs should make a triangular shape). Pick up a dumbbell. Bend your elbow and pull the dumbbell almost up to chest height. Extend your arm and repeat. Switch sides.
DUMBBELL CHEST PRESS Works: Chest, front of shoulders, triceps Beginner benefits:
A great upper body move performed more easily with two dumbbells.
Lie on a bench or the floor with knees bent. Hold a dumbbell in each hand and bend your elbows at 90°, keeping them in line with your shoulders. Your forearms are vertical to the floor with knuckles pointing up. Push the weights up until arms straight. Lower and repeat.
GYM BALL PLANK HOLD
Works: Core, lower back, upper body Beginner benefits:
Challenges the core while building both strength and stability. Rest your forearms on top of a stability ball, ensuring that your core in engaged and your body is in a straight line. Brace your abs, squeeze your glutes and hold. Don’t allow your hips to sag at any point or your torso to rotate to either side.