If you want a simple way to get a better body, you'll find exactly what you need here. This workout plan contains 12 exercises that require either no equipment or simple kit found in any gym. It will burn calories and stabilise joints to help you build new muscle, reduce fat and increase your fitness.
If you’re just starting out, however, you may find this back-to-fitness plan is a better fit. If you don’t recognise the names of some of the exercises, this gym workout plan provides more detail on the moves used.
It’s always essentials to begin any workout with warm-up exercises. Start with five minutes on a cardio machine, then do light sets of press-ups and bodyweight squats to raise your heart rate and get your muscles working. Leave one minute's rest between sets and two minutes between exercises.
Upper-Body Workout
Six moves that work your arms and upper body.
1 Dumbbell external rotation
Sets 3 Reps 15 Target rotator cuffs
Keep your upper arms still and draw your shoulder blades together at the top of the move.
2 Gym ball jackknife
Sets 3 Reps 15 Target core, abs, shoulders
Push your hips as high as possible while bringing your knees in to your chest.
3 Single-leg dumbbell row
Sets 3 Reps 8 each side Target lats, upper back, core, hips
Keep your torso still as you pull the weights up to your shoulders and squeeze your back muscles.
4 Alternating dumbbell press
Sets 3 Reps 10 each side Target chest, triceps
Alternately press each dumbbell straight overhead, keeping your palms facing each other.
5 Rear lateral raise
Sets 3 Reps 15 Target rear deltoids, upper back, core
Hold your torso still as you bring the weights back. Keep your thumbs pointing down and your lower back unstressed.
6 Scarecrow
Sets 3 Reps 20 Target biceps, mid-back, rotator cuffs
Twist your upper body, pulling the weight behind your head. Alternate sides for a total of 20 reps.
Legs And Core Workout
Your legs and core get a workout in the final six exercises.
1 Split-stance good morning
Sets 3 Reps 8 each side Target lower back, hamstrings, core
Keep your lower back in an unstressed position throughout.
2 Single-leg dumbbell Romanian deadlift
Sets 3 Reps 8 each side Target hamstrings, glutes, core, hips
Lower the weights by running them down your shins. Don’t let them touch the ground.
3 Woodchop lunge
Sets 3 Reps 8 each side Target core, quads, hamstrings, glutes
Lower the weight towards your outside thigh as you lunge.
4 Double medicine ball leg curl
Sets 3 Reps 10 Target hamstrings, core, glutes
Keep your feet level with each other as you use the undersides of your thighs to pull the balls towards you.
5 Single-leg bench squat
Sets 3 Reps 8 each side Target quads, glutes, hamstrings, core
Lightly touch your right foot on the floor and then push up with your other leg.
6 Tornado chop
Sets 3 Reps 10 each side Target obliques, core
Twist to the side as far as you can before twisting back again, while keeping your arms level.
