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This 600 rep workout focuses on two exercises of specific body muscle groups legs, back and chest. This will improve strength, aim for better technique,  lower weight and higher reps.   Always warm up before the workout and stretch off post workout.    Exercise Equipment Weight Reps Sets Chest Press Barbell 60 kg 10 10 Wall ball Shots Wall ball 5 kg 10 10 Squats N/A bodyweight 10 10 Incline Press Parallel Bars bodyweight 10 10 Bent Over Rows Dumbbells 15 kg 10 10 Lat Rows Close Hand Cable machine 50 kg 10 10 Time scale  15-20 minutes Excellent 21-26...

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      This is a great exercise for toning your upper thigh muscles. By training all upper leg muscle sets inside and outside on your upper legs. Will also firm and tone your buttock and core muscles. Power sandbag lunges are simple, yet effective exercises which will combine both upper and lower body's muscles in the exercise. #fitfam #fitfreaks #core #workouts #gymrat #gym #exercises #sandbag #powerbag #training

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  Superman’s – all levels Muscles; lower back & gluts   1. Lay with your face down on the  Hold Your legs, shoulders and arms in line with one another, keep looking at the floor. 2. Breath in lift both head, arms and legs up together, hold this for 5 seconds, exhale out and relax. Repeat this. This is an ideal exercise for people whom suffer with back problems, this exercise will help you strengthen your back and assist posture control, If you have excessive curvature of the spine Kyphosis. Supermans are great  Isometric exercise.

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    The answer that everybody wants to know at the gym  "Which cardio machine will  burn the most calories ?" In order to burn calories you need to activate more muscles during your exercise. Unsurprisingly the treadmill is number 1 for burning more calories that any other machine. In a recent study students at Dublin University researched this topic, they discovered that the calorie burn rate ratio on the running machine (treadmill) was twice more effective than exercise on the cycling machine burning more than double the amount of calories.   Running  for cardiovascular training was the best way to...

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