Cheshire Health Club & Spa

The Gym

13th August 2017

Exercises to Incorporate Into Every Fitness Programme

We have started with the four basic weights movements: Squat, Push, Pull and Core exercise.


Muscle focus – Core and abdominals

Body position-

  • Starting from kneeling.
  • Resting your weight on forearms with elbows directly under shoulders.
  • Step each foot back in turn until body is straight and only elbows and toes are on the floor.
  • Keep your abs braced and don’t let your lower back arch. Keep tummy muscle pulled in tight continuously.
  • Hold this posture for a slow count up to 30 seconds. Rest and repeat 2-5 times.


Muscle focus – legs- quadriceps, hamstrings, glutes and core.

Body position –

  • Using either a barbell (as shown in picture) or two dumbbells and/or for beginners just bodyweight. Pick a weight you are comfortable with without going too heavy when just starting out.
  • Bar should be on shoulders (not your neck) with hands supporting wider than shoulder width.
  • Feet should be flat on floor and shoulder width apart.
  • Keep head up and looking forward throughout.
  • Slowly bend your knees and sit your hips backwards keeping balance.
  • With knees straight or pushed out slightly, and thighs parallel to the floor (see photo)
  • Keep our heels down and weight pushed through them.
  • Stand straight up, by pushing hips forward, that’s one rep.
  • Try between 10 -15 reps and aim for 2-4 sets.

Chest Press

Muscle focus – pectorals, front shoulders and triceps.

Body position-

  • Using a bench and some dumbbells that you can comfortably lift.
  • Lay back on a bench set at 45 degree angle with one dumbbell in each hand.
  • With arms straight and positioned directly over your chest, slowly lower and separate the dumbbells until each hand is outside shoulder width (see photo).
  • Push the weight up until arms are straight and dumbbells meet over the chest.
  • Repeat the action until 10-15 reps have been completed and perform the exercise for 2-4 sets

Seated Row

Muscle focus – Back muscles, Rear shoulders and Biceps.

Body Position-

  • Using a cable machine, select a weight you are comfortable with to begin.
  • Sit with an upright back and brace your core muscles to stabilise your spine.
  • Pull handles towards you, pushing your elbows back so that they brush past your sides.
  • Keep your shoulders down your body still and your back straight throughout the movement.
  • Once the handles are pulled in tight to your sides, slowly straighten your arms, to finish the move.
  • Repeat for 10-15 repetitions and perform 2-4 sets.


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