Gym Exercises

/Gym Exercises

Gym Fitness Exercises

11 06, 2019

Ring Push Ups

By |2019-06-11T11:29:09+10:00June 11th, 2019|Categories: Gym Exercises, Strength Exercises|Tags: |Comments Off on Ring Push Ups

Build strength, stabilisation and co-ordination using the rings as a variation to standard push ups. Learn how to progress and regress this chest and tricep movement that also targets the core and prepares you for more advanced movements like ring muscle ups with the team at Fitness Institute. See how to do Ring Muscle ups [...]

30 05, 2019

Lebert Equalizer Push ups & Rows

By |2019-05-30T10:02:00+10:00May 30th, 2019|Categories: Gym Exercises, Strength Exercises|Tags: |Comments Off on Lebert Equalizer Push ups & Rows

The Lebert Equalizer is a training tool gaining popularity amongst personal trainers and fitness enthusiasts everywhere for the ability to do strength, cardiovascular, endurance and stretching movements anywhere you can carry them. Learn how to do two of the many possible exercises, push ups and rows, for back, chest, shoulder  strength and stability with the [...]

30 05, 2019

Lebert Equalizer L Sits

By |2019-05-30T09:49:06+10:00May 30th, 2019|Categories: Gym Exercises, Strength Exercises|Tags: |Comments Off on Lebert Equalizer L Sits

The Lebert Equalizer is a training tool gaining popularity amongst personal trainers and fitness enthusiasts everywhere for the ability to do strength, cardiovascular, endurance and stretching movements anywhere you can carry them. Gaining a lot of respect in training circles, the L Sit is a core exercise that develops strength, flexibility and stability in your [...]

28 05, 2019

Lebert Equalizer Dips

By |2019-05-28T11:58:56+10:00May 28th, 2019|Categories: Gym Exercises, Strength Exercises|Tags: |Comments Off on Lebert Equalizer Dips

The Lebert Equalizer is a training tool gaining popularity amongst personal trainers and fitness enthusiasts everywhere for the ability to do strength, cardiovascular, endurance and stretching movements anywhere you can carry them. Learn how to do one of the many possible exercises, a Dip for tricep and chest strength, with the team at Fitness Institute! [...]

28 05, 2019

Front Rack Barbell Lunge

By |2019-05-28T11:27:31+10:00May 28th, 2019|Categories: Gym Exercises, Strength Exercises|Tags: |Comments Off on Front Rack Barbell Lunge

Lunges are an excellent way to correct imbalances in leg strength and mix up an over reliance of squats in a training program. This popular training movement, not only works the hamstrings, glutes, thighs and calves, it requires balance, core strength and stability to perform as well. Learn how to do a stationary, forward, backward [...]

28 05, 2019

American Kettlebell Swings

By |2019-05-28T10:11:05+10:00May 28th, 2019|Categories: Gym Exercises, Strength Exercises|Tags: |Comments Off on American Kettlebell Swings

American Kettlebell Swings differ from the Russian Kettlebell Swings in some important ways. See the difference between them as well as how to perform them with the team at Fitness Institute! Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to exercise or have [...]

24 05, 2019

Russian Kettlebell Swings

By |2019-05-24T13:43:10+10:00May 24th, 2019|Categories: Gym Exercises, Strength Exercises|Tags: |Comments Off on Russian Kettlebell Swings

The Russian Kettlebell Swing is a glute and hammy intense movement that is gaining popularity as a training technique. It looks simple, but there are some important things to remember to ensure you avoid some of the common faults. Learn more about how to perform this full body movement with the team at Fitness Institute. [...]

24 05, 2019

Goblet Squats

By |2019-05-24T13:22:57+10:00May 24th, 2019|Categories: Gym Exercises, Strength Exercises|Tags: |Comments Off on Goblet Squats

Goblet Squats are a perfect way to develop squat technique. Learn how to perform this popular thigh and glute exercise with the team at Fitness Institute. Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to exercise or have an injury or medical condition [...]

8 05, 2019

Hamstring Stretch

By |2019-05-08T11:19:59+10:00May 8th, 2019|Categories: Gym Exercises, Mobility|Tags: |Comments Off on Hamstring Stretch

When your hamstrings are tight, your mobility can be reduced and your lower back may start to feel the strain. Utilise what you have close by to lengthen hamstring muscles with a good stretch while reducing the potential for lower back pain and increasing mobility in the pelvis as well as overall flexibility. [...]

3 05, 2019

Banded Pull Ups

By |2019-05-03T15:17:28+10:00May 3rd, 2019|Categories: Gym Exercises, Strength Exercises|Tags: |Comments Off on Banded Pull Ups

The thicker the band the more support you will have! Learn how to do the perfect banded pull with the team of Fitness Institute! This is the ideal way to train your way to an unassisted pull-up! See more on Jump Pull-ups HERE  Remember to seek the advice of your fitness trainer, medical [...]

2 05, 2019

Jumping Pull ups

By |2019-05-02T11:52:29+10:00May 2nd, 2019|Categories: Gym Exercises, Strength Exercises|Tags: |Comments Off on Jumping Pull ups

A Jumping Pullup not only stands alone as a movement that builds up strength - particularly by using the eccentric (or lowering) phase of the movement. it is also a perfect way to learn and become conditioned to doing an unassisted Pull-up... In the full lockout position, keep your heels on a box, [...]

2 03, 2016

Some Cool Weight Plate Exercises

By |2019-04-24T12:46:24+10:00March 2nd, 2016|Categories: Gym Exercises, Strength Exercises|Tags: |Comments Off on Some Cool Weight Plate Exercises

Check out some cool weight plate exercises we found to add to your sessions - thanks to Men's Health for the video! See more Men's Health Videos here: https://www.youtube.com/user/MensHealthMag Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to exercise or have an injury or medical condition to consider. [...]

31 12, 2014

Pec Flys – Dumbbells

By |2018-09-11T09:24:33+10:00December 31st, 2014|Categories: Gym Exercises|Tags: , , , , , , , , |Comments Off on Pec Flys – Dumbbells

  It might help to carry the weights onto the bench first and then rest them on your knees / thighs before lying down and adopting the position seen above. Bend your arms slightly and brace through the core and shoulders. Using the muscles in your chest, bring the weights together till they are touching. Repeat [...]

30 12, 2014

Dumbbell Shrugs

By |2018-09-11T09:25:43+10:00December 30th, 2014|Categories: Gym Exercises|Tags: , , , , , , , , |Comments Off on Dumbbell Shrugs

To begin, hold the dumbbells by your side (Figure 1).   Ensure you have a solid grip. From here, contract the traps to bring the shoulders up to your ears (Figure 2). Ensure the shoulders do not hunch forward. Allow the shoulders to return to the start position in a controlled movement. Using the muscles in your [...]

29 12, 2014

Pullover – Hammer Strength

By |2018-09-11T09:26:25+10:00December 29th, 2014|Categories: Gym Exercises|Tags: , , , , , , , , |Comments Off on Pullover – Hammer Strength

Machine:   Hammer Strength Pullover To begin, sit in the machine and put on the safety belt.   Reach back, placing the elbows on the elbow pads and grip onto the handles (Figure 1). Contract the Latissimus Dorsi, pulling the handle from behind the head to the thighs (Figure 2).   Pause, and then allow the handle to slowly [...]

28 12, 2014

Calf Raise – Hammer Strength

By |2018-09-11T09:27:00+10:00December 28th, 2014|Categories: Gym Exercises|Tags: , , , , , , , , |Comments Off on Calf Raise – Hammer Strength

Machine:   Hammer Strength Uni-Lateral Leg Press To begin, place both feet on the designated platforms.  Feet should be roughly shoulder width apart with toes on the edge of the platform.  Extend the knees and press through the toes (Figure 1). From here, pause then allow the toes to travel back towards the body.   The heels should [...]

27 12, 2014

Deadlift – Hammer Strength

By |2018-09-11T09:27:57+10:00December 27th, 2014|Categories: Gym Exercises|Tags: , , , , , , , , |Comments Off on Deadlift – Hammer Strength

Machine:   Hammer Strength Ground Base Squat/Lunge Maintain a neutral head, ideally looking just a few meters ahead on the ground.   Depending on your preference, you can choose to look straight ahead.   Whatever you do, don’t look up as you will be in full hyper-extension then of the neck. The straighter the back and the head is, [...]

26 12, 2014

TRX Triceps Extension

By |2018-09-11T09:31:50+10:00December 26th, 2014|Categories: Gym Exercises|Tags: , , , , , , , , |Comments Off on TRX Triceps Extension

To begin, set up the TRX and adjust to the appropriate length.   Place the feet close to the anchor point, grab hold of the handles and face away with arms fully extended (Figure 1). From here, flex the elbows, contracting the triceps bringing the arms body towards the head (Figure 2).   Slowly extend the elbows to [...]

25 12, 2014

Triceps Extension – Cables

By |2018-09-11T09:32:49+10:00December 25th, 2014|Categories: Gym Exercises|Tags: , , , , , , , , |Comments Off on Triceps Extension – Cables

Machine:   Life Fitness Cables To begin, set the cable (above the head) and select the appropriate weight.   Grab hold of the handles with the elbows bent at 90 degrees (keeping the elbows close to the body) and stand upright (Figure 1). From here, push the handles down towards the thighs your triceps (Figure 2). Slowly bring [...]

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