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<p>When it comes to getting a full body workout, incorporating a variety of exercises is key. By targeting different muscle groups and movements, you can achieve a well-rounded workout that helps you build strength, improve endurance, and boost overall fitness. Here are 10 effective exercises that you can include in your full body workout routine.</p><h2>1. Squats</h2><p>Squats are a fantastic exercise for working the lower body. They target the quadriceps, hamstrings, glutes, and calves. To perform a squat, stand with your feet shoulder-width apart, lower your body by bending your knees, and then return to the starting position. Repeat for a set of repetitions.</p><h2>2. Push-ups</h2><p>Push-ups are a classic exercise that work the chest, shoulders, triceps, and core muscles. Start in a plank position with your hands shoulder-width apart. Lower your body down by bending your elbows, keeping your back straight, and then push back up to the starting position. Modify the exercise by performing push-ups on your knees if needed.</p><h2>3. Lunges</h2><p>Lunges are great for targeting the quadriceps, hamstrings, glutes, and calves. Start by standing with your feet hip-width apart. Take a step forward with one foot, lower your body by bending both knees, and then push back up to the starting position. Alternate legs for each repetition.</p><figure id="figure-qcq4p99ruljkawpzs"><img id="qcq4p99ruljkawpzs" src="https://images.unsplash.com/photo-1617209398963-7533436eaae2?crop=entropy&cs=tinysrgb&fit=max&fm=jpg&ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwzfHxMdW5nZXN8ZW58MHx8fHwxNjg4MjMzOTY1fDA&ixlib=rb-4.0.3&q=80&w=1080" alt="Lunges for lower body workout" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-positionX="undefined" data-positionY="undefined"/></figure><h2>4. Plank</h2><p>The plank is a fantastic exercise for strengthening the core muscles. Start in a push-up position, but instead of resting on your hands, lower down onto your forearms. Keep your body in a straight line from your head to your heels, engaging your abdominal muscles. Hold this position for a set amount of time.</p><h2>5. Deadlifts</h2><p>Deadlifts are a compound exercise that work multiple muscle groups, including the hamstrings, glutes, lower back, and upper back. Start with your feet hip-width apart, holding a barbell or dumbbells in front of you. Hinge at the hips, keeping your back straight, and lower the weights towards the ground. Push through your heels to return to the starting position.</p><figure id="figure-thd74e1i8eljkaufkt"><img id="thd74e1i8eljkaufkt" src="https://images.unsplash.com/photo-1584863231364-2edc166de576?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHw2fHxEZWFkbGlmdHxlbnwwfHx8fDE2ODgyMzM4NTd8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="Use the deadlify for aneffective full body workout" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-mce-src="https://images.unsplash.com/photo-1584863231364-2edc166de576?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHw2fHxEZWFkbGlmdHxlbnwwfHx8fDE2ODgyMzM4NTd8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h2>6. Mountain Climbers</h2><p>Mountain climbers are a dynamic exercise that target the core, shoulders, and legs. Start in a push-up position. Bring one knee towards your chest, then quickly switch legs, as if you are running in place. Keep your core engaged and maintain a quick pace.</p><h2>7. Shoulder Press</h2><p>The shoulder press is a great exercise for targeting the deltoids, triceps, and upper back. Start by holding dumbbells or a barbell at shoulder height, with your palms facing forward. Press the weights overhead, fully extending your arms, and then lower them back down to shoulder height.</p><h2>8. Russian Twists</h2><p>Russian twists are an effective exercise for targeting the obliques and core muscles. Sit on the ground with your knees bent and feet flat on the floor. Lean back slightly, keeping your back straight. Twist your torso to one side, then to the other, while touching the ground with your hands on each side.</p><figure id="figure-9fnutha3gvljkavetz"><img id="9fnutha3gvljkavetz" src="https://images.unsplash.com/photo-1593308610775-48f0102f1722?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHw5fHxBYnN8ZW58MHx8fHwxNjg4MjMzOTI5fDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="Russian twists for an effective full body workout" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-mce-src="https://images.unsplash.com/photo-1593308610775-48f0102f1722?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHw5fHxBYnN8ZW58MHx8fHwxNjg4MjMzOTI5fDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h2>9. Burpees</h2><p>Burpees are a full body exercise that combines strength training and cardio. Start in a standing position, then squat down and place your hands on the ground. Kick your feet back into a plank position, perform a push-up, and then jump your feet back towards your hands. Stand up and jump explosively into the air, reaching your arms overhead.</p><h2>10. Bicep Curls</h2><p>Bicep curls are a great exercise for targeting the biceps and forearms. Start by holding dumbbells or a barbell with your palms facing forward. Keep your elbows close to your sides and curl the weights up towards your shoulders, then lower them back down with control.</p><p>Remember to warm up before starting your full body workout and cool down afterwards. Aim for a balanced routine that includes exercises for all major muscle groups. By incorporating these 10 effective exercises into your workout routine, you can achieve a stronger, fitter, and more toned body.</p>

10 Effective Exercises for a Full Body Workout

<p>Strength training is an essential component of any well-rounded fitness routine. While many people associate strength training with bodybuilders or athletes, it offers numerous benefits for individuals of all fitness levels. Whether you're looking to improve your overall health, enhance athletic performance, or simply tone your muscles, incorporating strength training into your workout regimen can help you achieve your goals.</p><h3>Increased Muscle Strength</h3><p>One of the primary benefits of strength training is the ability to increase muscle strength and tone. By engaging in resistance exercises such as weightlifting or using resistance bands, you can target specific muscle groups and gradually increase the amount of weight or resistance over time. This progressive overload stimulates muscle growth, resulting in stronger and more defined muscles.</p><h3>Improved Bone Density</h3><p>Strength training not only strengthens muscles but also improves bone density. As we age, our bones naturally become weaker and more prone to fractures. However, regular strength training exercises can help slow down this process by stimulating the production of new bone tissue. By incorporating weight-bearing exercises like squats or lunges into your routine, you can promote bone health and reduce the risk of osteoporosis.</p><figure id="figure-ey6dlpwsvqljg6owtc"><img id="ey6dlpwsvqljg6owtc" src="https://images.unsplash.com/photo-1615798583598-0e6d4d2f549e?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHw2fHxCb25lJTIwZGVuc2l0eXxlbnwwfHx8fDE2ODc5ODUwMTd8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="Weight training improves bone density and osteoporosis " class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-mce-src="https://images.unsplash.com/photo-1615798583598-0e6d4d2f549e?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHw2fHxCb25lJTIwZGVuc2l0eXxlbnwwfHx8fDE2ODc5ODUwMTd8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3>Boosted Metabolism and Weight Management</h3><p>Strength training can also have a positive impact on your metabolism and weight management. Unlike cardiovascular exercises that primarily burn calories during the workout itself, strength training increases your resting metabolic rate. This means that your body continues to burn calories even after you've finished exercising. Additionally, strength training helps build lean muscle mass, which can increase your overall calorie expenditure and support weight loss or weight maintenance goals.</p><h3>Injury Prevention</h3><p>Another significant benefit of incorporating strength training into your fitness routine is injury prevention. By strengthening the muscles, tendons, and ligaments around your joints, you can improve stability and reduce the risk of injury. This is especially important for individuals participating in high-impact activities or sports that place additional stress on the body. Strengthening the core muscles, for example, can help support proper posture and alignment, reducing the likelihood of back pain or other common injuries.</p><figure id="figure-qyeqbk592wfljg6nr2j"><img id="qyeqbk592wfljg6nr2j" src="https://images.unsplash.com/photo-1609113160023-4e31f3765fd7?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxMHx8SW5qdXJ5fGVufDB8fHx8MTY4Nzk4NDk2Mnww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="Weight training for injury prevention" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-mce-src="https://images.unsplash.com/photo-1609113160023-4e31f3765fd7?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxMHx8SW5qdXJ5fGVufDB8fHx8MTY4Nzk4NDk2Mnww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3>Enhanced Functional Fitness</h3><p>Strength training not only improves your physical appearance but also enhances your functional fitness. Functional fitness refers to the ability to perform everyday tasks with ease and efficiency. By incorporating exercises that mimic real-life movements, such as squats, lunges, or push-ups, you can improve your strength, balance, and coordination, making everyday activities like carrying groceries or climbing stairs much easier.</p><h3>Improved Mental Health</h3><p>Regular strength training can have a positive impact on your mental well-being. When you engage in strength training exercises, your body releases endorphins, which are natural mood boosters. This can help reduce feelings of stress, anxiety, and depression. Additionally, strength training provides a sense of accomplishment and empowerment as you see improvements in your strength and physical abilities, leading to increased self-confidence and overall mental resilience.</p><figure id="figure-xiuu2myqpbljg6lsz1"><img id="xiuu2myqpbljg6lsz1" src="https://images.unsplash.com/photo-1621887348744-6b0444f8a058?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwyMXx8TWVudGFsJTIwaGVhbHRofGVufDB8fHx8MTY4NzkxODAzM3ww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="Weight training for mental health" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-mce-src="https://images.unsplash.com/photo-1621887348744-6b0444f8a058?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwyMXx8TWVudGFsJTIwaGVhbHRofGVufDB8fHx8MTY4NzkxODAzM3ww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3>Enhanced Athletic Performance</h3><p>For athletes or individuals participating in sports, strength training is crucial for enhancing performance. By targeting specific muscle groups used in your chosen sport, you can improve power, speed, and endurance. Strength training can also help prevent injuries common in sports by strengthening the muscles and improving stability and balance.</p><h3>Long-Term Health Benefits</h3><p>Finally, incorporating strength training into your fitness routine offers long-term health benefits. Regular strength training has been linked to a reduced risk of chronic conditions such as heart disease, diabetes, and certain types of cancer. It can also improve cardiovascular health by reducing blood pressure and cholesterol levels. By prioritizing strength training, you're investing in your long-term health and well-being.</p><h3>Conclusion</h3><p>From increased muscle strength and tone to improved bone density, weight management, and injury prevention, the benefits of incorporating strength training into your fitness routine are undeniable. Whether you're a beginner or an experienced exerciser, adding resistance exercises to your workouts can help you achieve your fitness goals and enjoy a healthier, more active lifestyle for years to come.</p>

The benefits of incorporating strength training into your fitness routine

<p>When it comes to working out, squats are one of the best exercises you can do. They work your legs, glutes, and core, and can even help improve your posture. But did you know that there are many different variations of squats that you can do? In this post, we'll talk about some of the most popular squat variations and how to do them.</p><h2>Bodyweight Squats</h2><p>The most basic squat variation is the bodyweight squat. This is a great exercise for beginners or anyone who wants to work on their form. To do a bodyweight squat, stand with your feet shoulder-width apart and your toes pointing forward. Lower your body down as if you were sitting in a chair, keeping your weight in your heels. Your knees should be in line with your toes, and your back should be straight. Then, push through your heels to stand back up.</p><figure id="figure-m00u21wpiljeom7ml"><img id="m00u21wpiljeom7ml" src="https://images.unsplash.com/photo-1634788699029-b26c89ed32b4?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHw3fHxzcXVhdCUyMGJvZHl3ZWlnaHR8ZW58MHx8fHwxNjg3ODk0MTgzfDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="squat bodyweight" class="object-cover bg-gray-100" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1634788699029-b26c89ed32b4?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHw3fHxzcXVhdCUyMGJvZHl3ZWlnaHR8ZW58MHx8fHwxNjg3ODk0MTgzfDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><h2>Goblet Squats</h2><p>If you want to add some weight to your squats, but aren't ready for a barbell yet, goblet squats are a great option. To do a goblet squat, hold a dumbbell or kettlebell at your chest with both hands. Lower your body down as if you were sitting in a chair, keeping your weight in your heels. Your elbows should be inside your knees, and your back should be straight. Then, push through your heels to stand back up.</p><figure id="figure-3xxdczn9rqljeoma3w"><img id="3xxdczn9rqljeoma3w" src="https://images.unsplash.com/photo-1644128967883-b937bf63cf06?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHw1fHxnb2JsZXQlMjBzcXVhdHxlbnwwfHx8fDE2ODc4OTQxODd8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="goblet squat" class="object-cover bg-gray-100" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1644128967883-b937bf63cf06?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHw1fHxnb2JsZXQlMjBzcXVhdHxlbnwwfHx8fDE2ODc4OTQxODd8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><h2>Barbell Squats</h2><p>Barbell squats are the classic squat variation. They're great for building strength and muscle in your legs and glutes. To do a barbell squat, stand with your feet shoulder-width apart and your toes pointing slightly out. Rest the barbell on your upper back, keeping your elbows down and your chest up. Lower your body down as if you were sitting in a chair, keeping your weight in your heels. Your knees should be in line with your toes, and your back should be straight. Then, push through your heels to stand back up.</p><figure id="figure-tvdbo5hd8oljeomd05"><img id="tvdbo5hd8oljeomd05" src="https://images.unsplash.com/photo-1536922246289-88c42f957773?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxfHxTcXVhdHN8ZW58MHx8fHwxNjg3ODk0MTE4fDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="barbell squat weights 4 women" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center 80%;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-positionx="null" data-positiony="80%" data-mce-src="https://images.unsplash.com/photo-1536922246289-88c42f957773?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxfHxTcXVhdHN8ZW58MHx8fHwxNjg3ODk0MTE4fDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9; object-position: center 80%;"></figure><h2>Front Squats</h2><p>Front squats are similar to barbell squats, but the barbell is held in front of your body instead of on your back. This variation works your quads and core more than traditional barbell squats. To do a front squat, hold the barbell at your shoulders with your elbows pointing forward. Lower your body down as if you were sitting in a chair, keeping your weight in your heels. Your elbows should be inside your knees, and your back should be straight. Then, push through your heels to stand back up.</p><figure id="figure-4og69smhbuljeomfup"><img id="4og69smhbuljeomfup" src="https://images.unsplash.com/photo-1585484764802-387ea30e8432?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwzfHxGcm9udCUyMHNxdWF0fGVufDB8fHx8MTY4Nzg5NDI2NXww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="front squat weights 4 women" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-positionx="null" data-positiony="null" data-mce-src="https://images.unsplash.com/photo-1585484764802-387ea30e8432?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwzfHxGcm9udCUyMHNxdWF0fGVufDB8fHx8MTY4Nzg5NDI2NXww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h2>Sumo Squats</h2><p>Sumo squats are a variation that targets your inner thighs more than traditional squats. To do a sumo squat, stand with your feet wider than shoulder-width apart and your toes pointing out. Hold a dumbbell or kettlebell with both hands in front of your body. Lower your body down, keeping your weight in your heels and your back straight. Your knees should be in line with your toes. Then, push through your heels to stand back up.</p><figure id="figure-vfku2mbzy9ljeomidw"><img id="vfku2mbzy9ljeomidw" src="https://images.unsplash.com/photo-1550345332-09e3ac987658?crop=entropy&cs=tinysrgb&fit=max&fm=jpg&ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxMnx8Zml0bmVzc3xlbnwwfHx8fDE2ODc4OTM3MDZ8MA&ixlib=rb-4.0.3&q=80&w=1080" alt="sumo squat weights 4 eomen" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-positionX="null" data-positionY="null"/></figure><h2>Conclusion</h2><p>There are many different squat variations that you can do to target different muscles and add variety to your workouts. Whether you're a beginner or an experienced lifter, there's a squat variation that's right for you. So, next time you hit the gym, try mixing up your squats with some of these variations.</p>

Lets talk squat variations

<p>It can be challenging to get back into the routine after a weekend, but not missing the gym on a Monday can be the key to success in your fitness journey. Here are some benefits of not missing the gym on a Monday:</p><h3>Sets the tone for the week</h3><p>When you start the week off by hitting the gym, it sets the tone for the rest of the week. You'll feel energized and motivated, which can carry over into other areas of your life, such as work or school. This can lead to increased productivity, focus, and overall positivity.</p><figure id="figure-l0018yyiwkljcddeag"><img id="l0018yyiwkljcddeag" src="https://images.unsplash.com/photo-1574269252556-89926e7c5805?crop=entropy&cs=tinysrgb&fit=max&fm=jpg&ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxfHxXb3Jrb3V0JTIwcGxhbm5lcnxlbnwwfHx8fDE2ODc3NTQzOTl8MA&ixlib=rb-4.0.3&q=80&w=1080" alt="Workout planner routine for the week" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-positionX="undefined" data-positionY="undefined"/></figure><h3>Boosts your mood</h3><p>Exercise has been proven to release endorphins, which are chemicals in the brain that create a positive feeling. This can help to reduce stress, anxiety, and depression, and can improve your overall mood. By starting your week with a workout, you can set yourself up for a positive mindset for the rest of the week.</p><h3>Increases consistency</h3><p>Consistency is key when it comes to achieving your fitness goals. By not missing the gym on a Monday, you're starting the week off on the right foot and setting a standard for the rest of the week. This can help you to stay consistent with your workouts, and ultimately, see progress towards your goals.</p><figure id="figure-add37hddkpljcdb42m"><img id="add37hddkpljcdb42m" src="https://images.unsplash.com/photo-1591258370814-01609b341790?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxOXx8V29ya291dHxlbnwwfHx8fDE2ODc3NTQzMTZ8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="Early morning workout" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: undefined undefined;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-mce-src="https://images.unsplash.com/photo-1591258370814-01609b341790?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxOXx8V29ya291dHxlbnwwfHx8fDE2ODc3NTQzMTZ8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9; object-position: undefined undefined;"></figure><h3>Helps to establish a routine</h3><p>Having a routine is important when it comes to achieving your fitness goals. By not missing the gym on a Monday, you're establishing a routine and creating a habit. This can make it easier to stick to your fitness routine throughout the rest of the week.</p><h3>Provides a sense of accomplishment</h3><p>Completing a workout can give you a sense of accomplishment, which can boost your confidence and self-esteem. By starting the week off with a workout, you're setting yourself up for success and creating a sense of accomplishment right from the beginning.</p><figure id="figure-7c3ubyk04bljcd94py"><img id="7c3ubyk04bljcd94py" src="https://images.unsplash.com/photo-1635862634193-dae77d05fea4?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwzNnx8R3ltJTIwaGFwcHl8ZW58MHx8fHwxNjg3NzU0MjA2fDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="Gym happy after workout" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-mce-src="https://images.unsplash.com/photo-1635862634193-dae77d05fea4?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwzNnx8R3ltJTIwaGFwcHl8ZW58MHx8fHwxNjg3NzU0MjA2fDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3>Increases energy levels</h3><p>Exercise has been proven to increase energy levels, which can help you to tackle the day ahead. By not missing the gym on a Monday, you're giving yourself a boost of energy that can carry over into the rest of your day and week.</p><p>In conclusion, not missing the gym on a Monday can have numerous benefits for your overall health and well-being. It can set the tone for the week, boost your mood, increase consistency, help to establish a routine, provide a sense of accomplishment, and increase energy levels. So, next time you're feeling tempted to skip the gym on a Monday, remember all the benefits that come with starting the week off with a workout.</p>

Don't miss Monday!

<p>We know that stepping foot into the gym for the first time can be a daunting experience. We've been lucky enough to coach many people on their journey to taking that first step and here are a few tips we've learnt along the way.</p><p>1) Find your "WHY" and then focus on this. It could be a wedding goal, a specific health goal, fat loss, muscle gain, improve your performance at work, Improve your relationship and an endless list of reasons why people make that first step. Find your why!</p><figure id="figure-sod62s9bjeljbo8bpl"><img id="sod62s9bjeljbo8bpl" src="https://images.unsplash.com/photo-1612396555231-0211d42a46d1?crop=entropy&cs=tinysrgb&fit=max&fm=jpg&ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwzfHxXaHl8ZW58MHx8fHwxNjg3NzEyMTQ0fDA&ixlib=rb-4.0.3&q=80&w=1080" alt="Weights 4 Women find your why" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-positionX="undefined" data-positionY="undefined"/></figure><p>2) Join with a friend, a partner or a loved one! This can significantly increase your confidence.</p><p>3) Make use of your membership. The majority of gyms now come with a free induction and a qualified fitness instructor will show you around, teach you how to use the equipment and provide you with facility specific advise.</p><figure id="figure-nyqjey4yceljbo70l2"><img id="nyqjey4yceljbo70l2" src="https://images.unsplash.com/photo-1576678927484-cc907957088c?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHw3fHxHeW18ZW58MHx8fHwxNjg3NjQxODk3fDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="Weights 4 Women gym induction" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-mce-src="https://images.unsplash.com/photo-1576678927484-cc907957088c?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHw3fHxHeW18ZW58MHx8fHwxNjg3NjQxODk3fDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><p>4) See all those fancy photos of people doing deadlifts, front squats, clean and Jerks etc? Ignore them! Let's first work on the basics, learn how to move correctly and safely, build stability around your joints. As your experience levels increase so will your level of expertise to carry out new movements safely and correctly. Take your time and don't rush the process.</p><p>5) NOBODY is looking at you. This is true! Everyone there is working on themselves. No-one is judging you. This is hard to get your head around when you first start but it's true and you will generally find people are a lot more helpful that you think. Often the help comes from people you wouldn't expect either.</p>

Stepping in the gym for first time is worrying: 5 tips to help you

<p>Can't get in the gym today? Working from home? Having to stay away for the night? - this 10 minute circuit is for you!&nbsp;</p><p>Warm-up: Jog in place for 1 minute to get your heart rate up and your body ready for exercise.</p><p>Squat jumps: Stand with your feet shoulder-width apart, and lower into a squat. Explosively jump up, and land back into a squat position. Do 10 reps.</p><p>Push-ups: Get into a plank position with your hands shoulder-width apart. Lower your body until your chest touches the floor, then push back up. Do 10 reps.</p><p>Lunges: Stand with your feet hip-width apart. Step forward with your right foot and lower your body until your right thigh is parallel to the floor. Push off with your right foot and return to the starting position. Repeat with your left foot. Do 10 reps on each side.</p><p>Plank: Get into a push-up position, but instead of lowering yourself down, hold your body in a straight line from head to heels. Hold for 30 seconds.</p><p>Bicycle crunches: Lie on your back with your hands behind your head. Lift your legs up, and bend them at a 90-degree angle. Bring your right elbow to your left knee, then switch to bring your left elbow to your right knee. Do 10 reps on each side.</p><p>Burpees: Start in a standing position, then lower yourself into a squat position and place your hands on the floor in front of you. Jump your feet back into a plank position, then jump your feet back up to your hands and jump up. Do 10 reps.</p><p>Tricep dips: Sit on the edge of a chair with your hands on the seat beside you. Lower your body until your arms form a 90-degree angle, then push back up. Do 10 reps.</p><p>High knees: Stand with your feet hip-width apart. Run in place, bringing your knees up to your chest as high as you can. Do this for 30 seconds.</p><p>Cool-down: Walk around and stretch your muscles for a few minutes to help prevent soreness and injury.</p><p>Remember to always listen to your body and modify any exercises as needed. You can repeat this circuit for a more intense workout, or combine it with other workouts for a longer session.</p>

Articles / Blog

10 Effective Exercises for a Full Body Workout

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Lets talk squat variations

Don't miss Monday!

Stepping in the gym for first time is worrying: 5 tips to...

Only have 10 minutes? This home based circuit is for YOU