One of our readers recently asked "I'd like to work out with the free weights instead of the machines, but I can't afford to have a personal trainer show me which exercises I should be doing. I'm looking for a series of free weight exercises, that work out both upper and lower body, that I can do by myself at the gym..."
While we complete almost of of our workouts in our home gym, we have put together a versatile workout that can also be completed at a gym. All you need are some free weights (dumbbells) or kettlebells!
Here is a great workout that can be completed circuit-style (complete each exercise consecutively, take a short rest and then repeat the circuit several times - a good goal is 3 completed circuits). Our video demonstration is with kettlebells, however you can substitute dumbells for all of the exercises (dumbbells should be readily available at most gyms).
1. Goblet squats
4. Chest (Bench) presses
6. Overhead presses
Video Demonstration of the 6 Exercises
We hope you enjoy this circuit workout. It targets all the major muscle groups. As you advance, you should be able to increase the number of reps you complete for each exercise and/or the weight of the dumbbells that you are using. By moving at a fast (but safe) pace and minimizing rest, you will also increase the intensity of the workout. Give it a try and let us know what you think!
-Tannys & Alex
Thanks for the workout! It's exactly what I was looking for. I watched the video to make sure I was doing things correctly, then printed the pictures to take with me to the gym. Definately works every part of you!ReplyDelete