BARBELL CURLS

Step 1: Stand up straight while holding a barbell in a shoulder-width grip.

Step 2: Contract your biceps to curl the weight forward. Your upper arms should remain stationary during this process.

Step 3: Continue moving the barbell until the biceps are fully contracted and the bar is at shoulder height. Hold this position for a second and then squeeze your biceps.

Step 4: Bring the barbell back to the starting position. Do 3-4 sets hitting around 10-12 reps. If you are using heavier weight do 3-4 sets hitting around 4-8 repetitions.

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ONE-ARM DUMBBELL PREACHER CURL

Step 1: With a dumbbell in hand, position yourself on a preacher bench so that you are sitting with your chest against the chest pad and your arm on top of the arm pad, elbow bent and the dumbbell toward your shoulder, palm facing in.

Step 2: Inhaling, completely lower the dumbbell until your elbow is nearly extended.

Step 3: Exhaling, slowly raise the dumbbell back toward your shoulder.

Step 4: Squeeze the bicep as you hold the position for a couple of counts.

Step 5: Repeat for a full set and then switch sides. Do 3-4 sets hitting around 10-12 reps. If you are using heavier weight do 3-4 sets hitting around 4-8 repetitions.

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Weighted Step ups primarily work your quadriceps, the muscles in the front of your thighs, and involve both your knee and hip joints. However, other muscles involved include your glutes, calves and hamstrings, which assist in the movement.

• Grab a barbell and put it on your shoulders or a pair of dumbbells of the same weight and keep your palms facing inwards towards your legs. Don't go too heavy on the weight if it's your first time trying this exercise.
• Put your right foot up on a weight bench or platform. Then step up on it by extending your hip and right knee. Try and breathe out during this movement and remember to keep your back straight as you step up. 
• Go ahead and step back down with your left leg and then return to the initial starting position. That is one set complete, for the next one simply repeat the exercise but start with your left leg instead. 
• You should aim to do 3-4 sets hitting around 10 or 12 reps for each leg. Don't forget to take a little 45-60 second breather between each set as you'll probably need it.

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Stationary lunges work several muscle groups at once. The targeted muscles include the glutes in your hips and butt along with the hamstrings and quadriceps in your thighs. The calf muscles in your lower legs, your abdominal muscles and your back muscles act as stabilizers during this exercise. Lunges also help your body burn calories for weight loss.

  Directions:

• While holding dumbbells to your sides, stand tall with your feet hip distance apart then take a large step backward with one foot. This is your start position.
• Lower the back knee to a 90 degree angle so both knees are bent then press up to start position and repeat.  You should aim to do 3-4 sets hitting around 10 or 12 reps for each leg

Getting the form correct in the stationary lunge is very important. It is the foundation for all lunge variations. Some other types of lunges are side lunges, walking lunges, dumbbell lunges, reverse lunges, twist lunges and curtsy lunges. 

The main muscles lunges target are your glutes, quadriceps, and hamstrings. Did you know the hamstrings were a group of muscles? There are actually four muscles in this group and it includes: the semitendinosus, semimembranosus, and biceps femoris muscles (short head and long head). 

If you are looking for some other ways to workout your hamstring muscles try a few of these exercises: deadlift, Romanian deadlift, kettlebell swing, glute bridge or hex bar deadlift.

It's easy for the hamstrings to get tight, a few stretches to try are: hurdler hamstring stretch, standing hamstring stretch (both legs or one leg at a time) or the towel hamstring stretch.

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Bulgarian split squats work the glute muscles as well as the upper leg muscles. The target muscle is the quadriceps with the gluteus maximus, soleus and adductor magnus working to assist.

 Instructions: 

1. Find yourself a step, bench or any other contraption that you can rest a foot on, it needs to be about knee height 
2. Get into a forward lunge position with torso upright, core braced and hips square to your body
3. With your back foot elevated on the bench, your leading leg should be half a metreor so in front of the bench  
4. Lower until your front thigh is almost horizontal, keeping your knee in line with your foot. Don’t let your front knee travel beyond your toes
5. Drive up through your front heel back to the starting position, again keeping your movements measured.
6. Complete three to four sets of 10-15 repetitions on each leg 

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