At The Fitness Store we are dedicated to delivering the best fitness equipment to individuals and organisations all over the country. Whether you are an individual looking to make your own exercise regime more effective or a leisure centre fitting out a commercial gym we have a range of equipment to suit your needs.
When it comes to working out, everyone needs to start somewhere and we understand that not everyone wants to spend money on equipment in the beginning. There are plenty of things you can do to get you started; from jogging and cycling for cardio to basic body-weight weight training for building muscle.
Here are some simple exercises you can do at home to get started with strength training – aim to perform them three times a week to load your muscles above their ordinary level.
Forearm Plank
Balance yourself on your forearms and your toes, ensuring your stomach is pulled in tight and your back is straight. Hold for 30-60 seconds at a time ensuring your body forms a straight line.
Planking works all of the muscles in the core and upper body at the same time. All of the muscles are stationery and in contraction – making this exercise perfect for getting a defined six-pack.
Reps: 3 sets of 30-60 seconds.
T Press-up
Do an ordinary press-up lowering your chest to the floor. As you push up, twist your body and extend your right arm to the ceiling until you make a ‘T’ shape. Lower into the push-up position and repeat with your left arm.
Like the plank this twisted push-up works the core, but this time the muscles contract while in motion. Other muscles are also trained including the shoulders, pectorals and deltouds.
Reps: 3 sets of 6 on each arm. Go slowly and focus on control.
Spiderman Plank
When in a standard plank position, balance on the toes of your right foot while you bend your left knee and raise the leg towards your left elbow. Return to the standard plank and repeat on the other foot.
This exercise trains the front wall of your abdomen, the definition of which is what gives you a six pack. Other muscles including the external and internal obliques are also trained and defined.
Reps: 3 sets of 12 on each leg. Go slow and concentrate on maintaining the straight line of your back.
Knee-Tuck Press-up
In a standard press-up position, bring your right knee up to your left elbow. Return to the press-up position and complete the press-up. Repeat, alternating the legs you raise.
This is the press-up equivalent of the spiderman plank, and it works the muscles in your arms along with your abdominals.
Reps: 3 sets of 12. Go slow, focus on control and keep your abs tight.
These simple exercises are just a few that can be done at home to get started with strength training. Once you get comfortable with these and some other body weight exercises, you might want to think about adding weights to increase the challenge.
Powerbags, for example, are very popular pieces of equipment for individual fitness enthusiasts to present themselves with new challenges. Our range of Powerbags includes a variety of weight increments suitable for all abilities and preferences.
