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Coach Foreign Guy Fitness Correspondent
A well-designed strength-training programme can keep you burning calories and fat post-workout.
Begin with bodyweight squats, then you can add dumbbells, kettlebells, or a barbell.
Here’s how to do a barbell front squat:
Start with a loaded barbell; 30kg is a great starting point. Beginners should start with just the barbell, gradually adding weight as they become familiar with the movement.
Position your hands about shoulder-width apart on the barbell and lightly grip the bar.
Rest the bar on your clavicle and shoulders as you lift your elbows up. Your elbows should go as high as your mobility allows.
With your feet about hip-distance apart, lift the barbell off the rack. Take 1 to 2 steps backwards.
Shift your weight back into your heels. Brace your abs as you begin to lower into a squat, keeping your head and back straight. Your knees should be as close to 90 degrees as possible.
With your core still braced, drive through your heels to stand back up. Be sure to squeeze your glutes at the top of your squat.
That’s one rep.
If you don’t have access to a barbell, you can do deadlifts with dumbbells or hold a kettlebell. Whatever weight you use, focus on form first with light weights, then gradually increase the weight as you’re ready.
Deadlift
Stand with your feet hip-distance apart.
Push your butt back as you bend your knees, grasping the barbell with your hands just outside the hips, with the shoulders slightly in front of the bar. Have both palms facing you, or if it feels more comfortable (or you’re lifting very heavy), turn one palm facing out. Keep your back straight, not curved or arched. Your chest should be parallel to the floor.
Stand up, raising the hips and shoulders at the same time, lifting the barbell off the floor so the bar moves over the middle of both feet.
Keep the heels down and make sure to fully extend the hips and knees to straighten the legs. This completes one rep.
Lunges
Stand upright, feet together, with five-kilogram dumbbells at your side. Take a controlled step forward with your left leg, lowering your hips toward the floor by bending both knees to 90-degree angles. Your back knee should point toward but not touch the ground, and your front knee should be directly over your ankle.
Press your left heel into the ground, and push off with your right foot to bring your right leg forward, stepping with control into a lunge on the other side.
This completes one rep.
Split Squats
Adding a shoulder press to the split squat works the upper body and core as well, making this a total-body exercise.
Holding the dumbbells at your shoulders with your palms facing out, step backward about three feet with your left foot. Press the weights up to the ceiling.
Lower the weight to your shoulders as you bend your knees, making 90-degree angles with both legs. Straighten both legs as you press the weights back toward the ceiling.
This completes one rep.
Kettlebell swings
Stand with your feet wider than hip-width apart, toes slightly pointing out. Squat down, and pick up a kettlebell with both hands. Allow it to hang between your legs.
With a flat back and your core engaged, inhale to bend your knees and push your butt back. Your weight should be back in your heels so your knees are in line with your toes.
Keep your abs strong and arms straight. On an exhale, press into your feet, squeezing your legs and glutes as you aggressively explode up, extending through your hips and legs to stand, which drives the kettlebell overhead. If you have mobility issues in the shoulders or lower back or an injury, do a Russian kettlebell swing instead, where the bell only raises to shoulder height.
Inhale, and with control, come back to the starting position, allowing the kettlebell to swing back between your legs.
This counts as one rep.
Triceps’ push up
Begin in plank position with the arms and body straight, shoulders over the wrists. Keep the core engaged. Bend the elbows behind you and lower your chest to the floor. Keep your upper arms tight to your body so your elbows are against your ribs on both sides. Straighten the arms, coming back to plank position.
This counts as one rep.
Bench presses
Grab a set of dumbbells, and sit on a flat workout bench. With one dumbbell in each hand resting on your thighs, lie back on the bench.
Hold the dumbbells above your chest, shoulder-width apart, creating a 90-degree angle between your upper arm and forearm. Palms should be facing forward.
Exhale as you push the dumbbells up, fully extending your arms. Hold for one second.
Inhale and lower the dumbbells to the sides of your chest with control.
This counts as one rep.
Glute bridge with chest press
Start on your back with your knees bent and your feet hip-distance apart. Hold weights by your chest. Squeeze your glutes as you push your pelvis toward the ceiling, coming into a bridge. Keep your ribs aligned with your pelvis.
Holding the bridge, press the weights to the ceiling directly above your shoulders.
Lower the weights to complete the rep.
Thrusters
Stand with your legs just slightly wider than hip-distance apart, arms raised to shoulder height with elbows bent, holding weights by your ears.
Bend your knees as if you were sitting in a chair, keeping weight on your heels.
Press the dumbbells overhead as you straighten your knees to return to standing to complete the rep.
Renegade rows
Start in a high plank, each hand holding onto a dumbbell that is resting on the floor. Move feet wider than shoulders.
Pull the right elbow back, and raise the dumbbell toward the chest, keeping the right elbow close to the torso, abs tight, and hips facing down. Lower weight for one rep; repeat on the opposite side.
Dumbbell box step-ups
Find a sturdy bench, wooden box, or kid’s chair that allows your knee to be at about a 90-degree angle or larger when you place your foot squarely on it.
Hold a dumbbell or kettlebell in each hand by your side (or, for a more advanced version, in the front rack position at your shoulders).
Step your right foot onto the box, then your left, so both feet are on top of the box.
Softly step the right foot back to the ground, then the left.
This counts as one rep.
Don’t forget diet is also important in maintaining a good healthy lifestyle and keeping fit. Invictus Fitness Centre has well-decorated coaches that can place you on a good diet plan to help you achieve your fitness goals effectively.
Coach Ngoni a.k.a Foreign Guy is available at the Invictus Fitness Centre Gym in Westgate.
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