DUMBBELL FRONT RAISE

Targets: Shoulders

  • Stand with dumbbells in each hand and feet shoulder width apart.
  • Have your arms fully extended down by your thighs in front of you.
  • Using an overhand grip with your palms facing your body begin to raise your arms straight out in front keeping your palms facing the floor.
  • Make sure you keep a slight a bend in your elbows as you raise arms so they are parallel to the ground.
  • Pause for a moment at the top and lower your arms slowly back to the starting position.

Exercise of the Month: Standing Dumbbell Shoulder Press

Targets: Deltoids and Triceps

The Standing Dumbbell Shoulder Press targets Deltoids and Triceps.

Instructions:

  1. Keep your back straight while you bring the dumbbells to shoulder level.
  2. Your wrists should be in a semi-supinated position with your thumbs pointing to your back.
  3. Press the dumbbells straight up vertically with a slight rotation of the wrists so your thumbs now face inwards. Once you have reached extension control the weight as you bring it back down to shoulder level and the wrists are in the starting position.

 

Be sure to always warm up properly before any exercise. It is best to learn the movement before adding more weight. If you have any type of health issue, make sure you get clearance from your doctor before performing this exercise. If you are unsure of your ability or are concerned about injury, seek the guidance of a qualified fitness professional.

Exercise of the Month: Barbell Rollout

Targets: Triceps

The Barbell Rollout primarily targets the Triceps but also works the Shoulders.

Instructions:

  1. You will need a barbell with either 2.5kg or 5kg weights on either side.
  2. Begin by kneeling on the floor and hold the barbell which is also on the floor with a grip which is wider than shoulder width.
  3. Keep your back and arms straight as you slowly roll the barbell forwards until your arms are fully extended.
  4. To return to the starting position, slowly roll the barbell back towards your knees contracting your abdominals.

 

Be sure to always warm up properly before any exercise. It is best to learn the movement before adding more weight. If you have any type of health issue, make sure you get clearance from your doctor before performing this exercise. If you are unsure of your ability or are concerned about injury, seek the guidance of a qualified fitness professional.

Exercise of the Month: Jump Squat

Targets: Thighs and Buttocks

Instructions:

  1. Stand with feet shoulder width apart, a medium stance and toes pointing slightly outward. Make sure you keep your head up at all times.
  2. Start to lower by bending your knees as you maintain a straight posture. Continue until your thighs are parallel to the ground. Your knees should track in line with your feet and not go beyond your toes as this may place undue stress on the knees.
  3. Drive through your heels as you proceed up in an explosive manner and perform a jump. Keep your knees slightly bent as you return to the ground to absorb the landing.

 

Be sure to always warm up properly before any exercise. It is best to learn the movement before adding more weight. If you have any type of health issue, make sure you get clearance from your doctor before performing this exercise. If you are unsure of your ability or are concerned about injury, seek the guidance of a qualified fitness professional.

Exercise of the Month: Burpee (Squat Thrusts)

Targets: Full Body

The Burpee, also known as a Squat Thrust, is a full body exercise.

Instructions:

  1. Begin in a standing position with feet shoulder width apart.
  2. Bend your knees as if you are performing a squat,  place your hand down in front of you and crouch.
  3. From the crouched position extend your legs back in an explosive manner coming to a plank position. Bring your legs back to the crouched position once again, and explode up into a jump coming back to the starting position.

 

Be sure to always warm up properly before any exercise. It is best to learn the movement before adding more weight. If you have any type of health issue, make sure you get clearance from your doctor before performing this exercise. If you are unsure of your ability or are concerned about injury, seek the guidance of a qualified fitness professional.

Exercise of the Month: Side Plank

Targets: Obliques

Instructions:

  1. Lie on your side with your knees fully extended and your feet together. Prop your upper body by placing your elbow in line with your shoulder with forearm extended for balance.
  2. Brace through your abdominals as you raise your hips form a straight line from your ankles, hips and shoulders.
  3. Hold position for 30 seconds then relax, don’t forget to do the same on the other side.

 

Be sure to always warm up properly before any exercise. It is best to learn the movement before adding more weight. If you have any type of health issue, make sure you get clearance from your doctor before performing this exercise. If you are unsure of your ability or are concerned about injury, seek the guidance of a qualified fitness professional.
Be sure to always warm up properly before any exercise. It is best to learn the movement before adding more weight. If you have any type of health issue, make sure you get clearance from your doctor before performing this exercise. If you are unsure of your ability or are concerned about injury, seek the guidance of a qualified fitness professional.

Exercise of the Month: Dumbbell Lunges

Targets: Quads

Dumbbell Lunges primarily target the Quads but also work the Calves, Glutes and Hamstrings.

Instructions:
(Be safe with the weight you have selected. If you are in doubt start with lesser weight and master the technique before increasing.)

  1. Stand straight while holding a dumbbell in each hand.
  2. Step forward with one leg while maintaining your balance. Proceed to squat down keeping your torso straight and head up at all times.
  3. Make sure that your knee doesn’t track over your toes.
  4. Push yourself back to the starting position. This should be done by driving through the heel of the extended leg.
  5. It is important to keep your head up and back straight and never allow your back to round.

 

Be sure to always warm up properly before any exercise. It is best to learn the movement before adding more weight. If you have any type of health issue, make sure you get clearance from your doctor before performing this exercise. If you are unsure of your ability or are concerned about injury, seek the guidance of a qualified fitness professional.

Exercise of the Month: Dumbbell Squats

Targets: Quads

Dumbbell squats primarily target the Quads but also work the Calves, Glutes, Hamstrings and Lower Back.

Instructions:
(Be safe with the weight you have selected. If you are in doubt start with lesser weight and master the technique before increasing.)

  1. Stand straight while holding a dumbbell in each hand.
  2. Have feet shoulder width apart with toes pointing slightly outward and keep your head up at all times.
  3. Start to lower by bending your knees as you maintain a straight posture. Continue until your thighs are parallel to the ground. Your knees should track in line with your feet and not go beyond your toes as this may place undue stress on the knees.
  4. Begin to raise your torso as you breathe out, pushing the floor with your heels as you straighten back to the starting position.

 

Be sure to always warm up properly before any exercise. It is best to learn the movement before adding more weight. If you have any type of health issue, make sure you get clearance from your doctor before performing this exercise. If you are unsure of your ability or are concerned about injury, seek the guidance of a qualified fitness professional.

Exercise of the Month: Overhead Kettlebell Press

Targets: Shoulders

The Overhead Kettlebell Press exercise targets the shoulders for improved strength, mobility and flexibility.

Instructions:

  1. Standing with your feet shoulder width apart, bring the kettlebell  just above your shoulder with your palm facing forward.
  2. Without bouncing or bends your knees, raise the kettlebell straight up overhead.
  3. Lower the kettlebell back to the starting position. Repeat the movement for a complete set and then switch sides.

 

Be sure to always warm up properly before any exercise. It is best to learn the movement before adding more weight. If you have any type of health issue, make sure you get clearance from your doctor before performing this exercise. If you are unsure of your ability or are concerned about injury, seek the guidance of a qualified fitness professional.

Member Testimonial – Jenene

“I thought I would never belong to a gym until I became a member of norths Fitness 5 years ago. I love it so much I come every day. The variety of group classes is incredible and the instructors are very qualified and supportive. My husband and I have moved suburbs so I can attend norths Fitness full time!”