The magnificent seven
Strength training is an important part of fitness but for many exercisers, the typical four-way split type bodybuilding programmes featured in most fitness magazines are far from ideal. Instead, try this balanced and effective whole body workout which comprises of seven exercises and challenges each and every one of your major muscles.
Make sure the last set of each exercise is challenging but not impossible to complete using good, safe form.
Perform 3 sets of each of the following exercises as a circuit or as straight sets. Aim for 12 to 20 repetitions of each exercise, depending on your preference.
1) Alternating lunges – hold weight above your head for increased core activation
2) Deadlifts –to target your hips and hamstrings
3) Single arm DB bench press – use an exercise bench or stability ball as preferred
4) Bent over rows – barbell or dumbbells
5) Squats – to target your thighs and hips
6) Overhead press – standing using dumbbells or barbell
7) Cable wood chop – to target your core, especially your obliques
Alternating lunges – take a large step forwards and then bend both legs. Lower your rearmost knee to within an inch of the floor and then spring back up to the starting position. Perform another repetition leading with your opposite leg and continue alternating legs for the duration of your set.
Deadlifts – stand with your feet shoulder-width apart and your toes under the bar. Bend forwards and grab the bar with an overhand or mixed grip. Keeping your arms straight and your chest up, extend your hips and legs and lift the weight off the floor. Stand up straight to complete the lift – do not allow your lower back to become rounded at any time. Push your hips back, bend your knees and put the weight back down.
Single arm DB bench press – lie on your back on an exercise bench or stability ball. Hold a dumbbell in one hand and use your fee arm for balance. Press the dumbbell up from your shoulder and over your chest. Lower the dumbbell back to the starting position and then repeat. Perform the same number of repetitions on each arm.
Bent over rows – hold a barbell using an overhand shoulder-width grip. With slightly bent knees, lean forwards from your hips and let your arms hang down from your shoulders. Keep your chest up and your back tightly arched throughout. Pull the bar up and into your abdomen and then lower it back to the starting position. This exercise can also be performed with dumbbells.
Squats – rest and hold a barbell across the back of your shoulders. With your feet shoulder-width apart and toes turned slightly outward, bend your knees, push your hips back and squat down until your thighs are roughly parallel to the floor. Do not allow your lower back to become rounded. Stand back up and repeat.
Overhead press – with your feet shoulder width apart, hold dumbbells or a barbell at shoulder level. Without using your legs for assistance, press the weight(s) up and over head to full arm extension. Lower them back to your shoulders and repeat.
Wood chop – standing sideways on to an adjustable cable pulley machine, hold the handle in both hands and, keeping your hips still, rotate your upper body through 180 degrees. Do not allow your arms to bend; imagine you are a tank and your upper body is the gun and your lower body is the tracks. Turn your upper body independently of your lower body.
