Wildcat Fitness x The Good Guru Beginners Weight Lifting Workout Video
Squat Press 3 x 10 Reps Take one dumb bell and hold it in both hands. Feet should be just outside your hips, toes slightly turned out and knees should not be locked out. Squat down, pushing your hips back and ensuring your weight is into the heels, and then driving the floor away push up to the top and take the weight straight overhead without locking your elbows out (ensuring it stays slightly in front of your face). Keep the abdominals engaged throughout, inhale as you lower and exhale and you press overhead, and ensure the knees track the second and third toe as you squat and do not start to roll inwards. Lunge and Twist 3 x 20 reps (10 on each leg, alternately) Stand with feet hip width apart, toes facing forwards and feet parallel. Hold the weight with both hands. Step forward, planting your weight into the front heel with the knee in line with your ankle (not over it) and drop your body weight straight down, ensuring your chest is lifted and body is upright. Twist away from the back leg (over the front leg), using your waist to turn the top half of your body. Return to the centre and driving through the front heel push back to the start position. Repeat on the other leg and keep alternating. Try to ensure the knee on the lunging leg does not roll inwards as you twist, try to keep it in line with your ankle with the leg at 90 degrees throughout the lunge. Renegade Rows 3 x 16 reps (8 on each side) Beginner option: Come onto the floor, and set up a high plank position - hands directly underneath the shoulders and on the toes with feet slightly apart. From here drop the knees straight down, keeping the abs tight and the hips low and even. Eyes should be on the floor slightly in front of you to keep tension out of the neck and shoulders. Pick up the dumbbell in one hand and row, with your elbow towards the ceiling and your arm close to your ribs, palm facing inwards, squeezing into the upper back (behind the shoulder blade) before releasing, rolling the weight to the other hand and performing a row on the opposite side. Keep alternating arms until all 16 reps have been completed. Advanced option: Exactly the same as above, but rather than lowering onto the knees, stay on the toes in a high plank position for the duration of the exercise. Ensure your hands stay underneath your shoulders (wrists, elbows and shoulders in one straight line) to keep tension out of the neck. Abs should be braced throughout and the back should be flat and straight. In both Beginner and Advanced, some slightly hip and lower back movement is inevitable, but try to minimise this as much as possible. Sumo Squat 3 x 10 reps Take your feet outside your hips and this time point your toes and knees outwards. Hold the dumb bell lengthways, and as you squat down allow the knees to come out to the side (but not over the toes) in a plie position, and allow the weight to drop down towards the floor, whilst keeping your chest up and back straight. Brace your abs to support your back. Once the weight lightly touches the floor, push your heels into the ground and drive up, imagining you are pushing the floor away from you, and squeeze your glutes at the top of the move. Tricep Kickbacks 3 x 16 reps (8 on each side, so 16 reps total per round) With this exercise, perform everything on one arm first, so 8 reps, before swapping to perform the final 8 reps on the other arm. Come onto the floor and kneel on one leg. If you are kneeling on your left leg then you need to work the left arm and vice versa. Tip slightly forward from the hips so that your chest is parallel with the floor, chin tucked in and eyes down and slightly forward to avoid tension in the neck. With the weight in your hand, take your elbow up so it is level with your rib cage, and extend your forearm backwards as far as possible, squeezing the tricep (back of the arm) at the top of the move. Repeat this 7 more times before changing arms (and swap legs). You can place the elbow of the non-working arm on the bent thigh for stability in this exercise. Sit up with Overhead Reach 3 x 12 reps Bend your knees and place your feet flat on the floor. Hold the weight with both hands, with elbows bent to begin - the weight should be on the floor above your head. Perform a sit up, bringing the weight up in a straight line towards the ceiling, exhaling as you lift up. Return to the start position, bending the elbows as you take the weight back over your head. And you’re done! Stretch out all the muscles used - glutes, quads, hamstrings, shoulders and triceps and ideally allow at least 48 hours before performing this workout again. For more fitness, workout and health tips and advice please follow me on Instagram and Twitter: @wildcatfit or “Like” my Facebook Page Wildcat Fitness UK, as well as subscribing to my Blog: www.wildcatfitnessuk.com.
Squat Press 3 x 10 Reps Take one dumb bell and hold it in both hands. Feet should be just outside your hips, toes slightly turned out and knees should not be locked out. Squat down, pushing your hips back and ensuring your weight is into the heels, and then driving the floor away push up to the top and take the weight straight overhead without locking your elbows out (ensuring it stays slightly in front of your face). Keep the abdominals engaged throughout, inhale as you lower and exhale and you press overhead, and ensure the knees track the second and third toe as you squat and do not start to roll inwards. Lunge and Twist 3 x 20 reps (10 on each leg, alternately) Stand with feet hip width apart, toes facing forwards and feet parallel. Hold the weight with both hands. Step forward, planting your weight into the front heel with the knee in line with your ankle (not over it) and drop your body weight straight down, ensuring your chest is lifted and body is upright. Twist away from the back leg (over the front leg), using your waist to turn the top half of your body. Return to the centre and driving through the front heel push back to the start position. Repeat on the other leg and keep alternating. Try to ensure the knee on the lunging leg does not roll inwards as you twist, try to keep it in line with your ankle with the leg at 90 degrees throughout the lunge. Renegade Rows 3 x 16 reps (8 on each side) Beginner option: Come onto the floor, and set up a high plank position - hands directly underneath the shoulders and on the toes with feet slightly apart. From here drop the knees straight down, keeping the abs tight and the hips low and even. Eyes should be on the floor slightly in front of you to keep tension out of the neck and shoulders. Pick up the dumbbell in one hand and row, with your elbow towards the ceiling and your arm close to your ribs, palm facing inwards, squeezing into the upper back (behind the shoulder blade) before releasing, rolling the weight to the other hand and performing a row on the opposite side. Keep alternating arms until all 16 reps have been completed. Advanced option: Exactly the same as above, but rather than lowering onto the knees, stay on the toes in a high plank position for the duration of the exercise. Ensure your hands stay underneath your shoulders (wrists, elbows and shoulders in one straight line) to keep tension out of the neck. Abs should be braced throughout and the back should be flat and straight. In both Beginner and Advanced, some slightly hip and lower back movement is inevitable, but try to minimise this as much as possible. Sumo Squat 3 x 10 reps Take your feet outside your hips and this time point your toes and knees outwards. Hold the dumb bell lengthways, and as you squat down allow the knees to come out to the side (but not over the toes) in a plie position, and allow the weight to drop down towards the floor, whilst keeping your chest up and back straight. Brace your abs to support your back. Once the weight lightly touches the floor, push your heels into the ground and drive up, imagining you are pushing the floor away from you, and squeeze your glutes at the top of the move. Tricep Kickbacks 3 x 16 reps (8 on each side, so 16 reps total per round) With this exercise, perform everything on one arm first, so 8 reps, before swapping to perform the final 8 reps on the other arm. Come onto the floor and kneel on one leg. If you are kneeling on your left leg then you need to work the left arm and vice versa. Tip slightly forward from the hips so that your chest is parallel with the floor, chin tucked in and eyes down and slightly forward to avoid tension in the neck. With the weight in your hand, take your elbow up so it is level with your rib cage, and extend your forearm backwards as far as possible, squeezing the tricep (back of the arm) at the top of the move. Repeat this 7 more times before changing arms (and swap legs). You can place the elbow of the non-working arm on the bent thigh for stability in this exercise. Sit up with Overhead Reach 3 x 12 reps Bend your knees and place your feet flat on the floor. Hold the weight with both hands, with elbows bent to begin - the weight should be on the floor above your head. Perform a sit up, bringing the weight up in a straight line towards the ceiling, exhaling as you lift up. Return to the start position, bending the elbows as you take the weight back over your head. And you’re done! Stretch out all the muscles used - glutes, quads, hamstrings, shoulders and triceps and ideally allow at least 48 hours before performing this workout again. For more fitness, workout and health tips and advice please follow me on Instagram and Twitter: @wildcatfit or “Like” my Facebook Page Wildcat Fitness UK, as well as subscribing to my Blog: www.wildcatfitnessuk.com.