Go to the gym with confidence and a game plan after reading these trainer tips from our friends at Goddess Fit AZ. Goddess Fit’s goal is to help everyone not only feel more comfortable when beginning to workout but also to make sure they are getting the most out of each exercise by ensuring you have the tools for proper form.
Add these tips to your next gym trip and take your workout to the next level!
Cross Cable Row — Megan
Megan’s Advice: You want to imagine something between your shoulder blades that you are squeezing, you do NOT want to feel it in your arms!
- Start with legs shoulder width apart, bend your knees slightly. Take your right hand and grab the left side of the cable, then your left hand on the right side of the cable, holding your hands on top of each other.
- Keep arms shoulder height and pull back toward you, slightly bending your elbows and focusing on using your back muscles.
- Do 3 sets of 15 reps using a very light weight, around 25 lbs. This is an exercise that you may not feel today but you WILL feel tomorrow, so do NOT over do it!!
Cable Reverse Kicks — Brittany
This is one of my favorite booty shaping exercises!
- Fasten the cable to your ankle, stand facing the cable trainer and quickly kick your leg back behind you.
- Make sure that your leg is squeezed tight so that your leg stays nice and straight, bringing it down slowly with a pointed toe.
- Continue this motion and pace doing 3 sets of 30 Reps. To tone and perk the booty try to stay between 45-80lbs depending on fitness strength.
- Don’t forget… always keep that core tight during every exercise and your form is more important than dropping weight when doing exercises.
Tricep Push-Up/Glute Lift — Jodi
Incorporate more muscles in less time by including compound exercised like the tricep push-ups/glute lifts.
- Get on a bench, add a 5lb weight behind your knee.
- Lower yourself to a Tricep Push-up, Lift your leg up to 90*.
- Repeat 5 x each leg and then switch the weight. This works your Triceps, Chest, Upper Back, Glutes and Core!
- If you want to try this on the floor first do, then graduate to the bench as this requires more balance.
Step Up to Reverse Lunge — Brittany
Remember to to keep going, push through the negativity in your mind. You can and are absolutely able to do this!
- Place your foot on a bench and step up while pulling your opposite knee as close to your chest as possible.
- Then, with the same leg that is up, step down to the ground while swinging the back leg behind you.
- From here go into a reverse lunge position on the floor.
- Make sure that your chest is up throughout the whole movement and your core is squeezed tight. (You get extra points if you point your toe as you’re up on the bench with a high knee).
- Do 3 sets of 15-30 Step-Up Reverse Lunges on each leg.
- For a more challenging modification, use 10–15-pound dumbbells in each hand.
