TOP 4 FULL BODY EXERCISES YOU CAN DO AT GYM 24 HOURS NEAR ME

top 4 full body exercises you can 

do at gym 24 hours near me


THRUSTERS

Muscles targeted: whole body
  1. Grab two 5kg plates and stand feet hip width apart, with toes slightly turned out.
  2. Rack the plates on your forearms with elbows pointing out to the side of the room.
  3. Sit into a squat position whilst keeping your back straight, knees wide apart and your heels down.
  4. Drive up through your heels as if you are pushing the floor away from you, using the momentum as you come to the top of a squat to lift the plates over your head and lock your arms out. This counts as one rep.
  5. Return to squat position with the plates racked on your forearms and explode back up, pushing the plates towards the ceiling and repeat this as many times as you can in 60 seconds.




WOODCHOPS

Muscles targeted: abs
  1. Holding one 5kg plate in both hands, stand with feet shoulder-width apart.
  2. Brace your abs and move the 5kg plate to the outside of your right thigh by bending your knees and twisting your core. Then extend your legs and swing the plate to your left and up towards the ceiling.  
  3. Keep your back straight and abs braced throughout the whole movement. This counts as one rep.
  4. Repeat on the other side and complete as many reps, alternating each side in 60 seconds.




UPRIGHT ROWS

Muscles targeted: shoulders and traps
  1. Stand tall with feet hip width apart holding a 5kg plate in each hand.
  2. Keeping your chest proud and abs tight, raise the plates towards your chest, leading with your elbows.
  3. Pause then slowly lower the plates back to starting position.
  4. Repeat as many reps in 60 seconds but remember to control the movement.




RUSSIAN TWISTS

Muscles targeted: core
Sit on floor or on a mat with knees bent. Hold a 5kg plate with both hands. Lift your heels of the ground. Brace your abs and twist your torso to the right side until your arms are parallel with the floor. Move back to starting position while breathing out. Then move to the opposite side by twisting your core and return to starting position. Complete this as many times as you can in 60 seconds.

Location: United States

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