Resistance Bands: At the start of every workout, I like to activate my lower and upper body with resistance bands. They come in two forms: mini bands and longer resistance bands. Mini bands are great for putting around your knees and doing glute activation exercises. You can do so many different moves like crab walks, seated hip abductions, and squat pulses. I start every leg day with these exercises as they’re perfect for warming up and activating those stubborn glutes!
The longer resistance bands are so versatile. Looping them around the cable machine or the Olympic bar can create a tool for warming up the shoulders and back. You can also use them to do squats, lunges, good mornings, and donkey kicks to fire up the glutes! Bands can also be a great way to put extra resistance into exercises and make them harder. They can be utilised by giving tension through different parts of the range of motion or certain areas of it.
Ask us to show you the different ways to add some variety to your warm-up.
Kettle Bells: One hand clean & press, upright rows, kettlebell swings; so many exercises to do with one piece of equipment! A whole-body circuit can be done with just one kettlebell. Compared to dumbells, kettlebells have a big ball for the base which can make the movement less stable and promote more core activation. They’re awesome for explosive movements, fun cardio and are a great tool to use during a class.
Olympic Bar: I used to be intimidated by the Olympic bar, but once I learned where to position it on my back, I was good to go! If you want to increase your strength and gain muscle, exercises such as back squats, deadlifts, and hip thrusts are awesome to do with the bar. You do not need to put a lot of weight onto the bar if you don’t feel comfortable. Start with just the bar (20kg), then gradually increase your weight as you become stronger.
I use the Olympic bar every time I train legs as it’s great for compound movements (using more than one muscle group at a time). Compound movements not only use lots of muscle groups but also burn lots of calories at the same time. Use the bar pad to make exercises like hip thrusts more comfortable.
Don’t forget that you can get a complimentary personalised weight program every 8 weeks. See us at reception to book in and perhaps we can show you some cool exercises with these pieces of fitness equipment.
“Fitness HQ is a locally owned and operated boutique gym in the heart of Albany. With 24 hour access, you can get fit, when it fits you!”