Double up your training

Are you bored with doing the same old squat, lunges, lateral raises, bicep curls. Same old position, same old pace and probably the same old results. So why not spice it up a bit and do 2 movements at the same time? this way you can be more efficient in the gym so you can have more time enjoying the sunny days outside!

Legs - Step up with follow through

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Tired of just doing normal step lunges? try this variation which targets the hamstrings and glutes.
1. At smith machine, start in a lunge position with one foot on a step or box and other leg in lunge position behind you. Making sure your back is straight.
2. Push with the foot that's on the box while the lunged leg is raised up to hip height. Doing this in a dynamic motion is great for cardio as well as targeting the glutes.

Shoulders - Incline dumbell lateral raises

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This is the 'no cheat' way to do dumbell lateral raises! plus in this position you feel more in your medial and rear delts which give you the width.
1. stand face down on an incline bench. Some people sit down but standing gives you more stretch in the arms and rear delts.
2. with your arms slightly rounded, take the dumbells more towards the front than to the side as this will get your rear delts into play. You don't need a big weight for this as if you do the movement right a medium weight will give you a great burn anyway!

Shoulders - Dumbell Push Press

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This is an exercise to work your legs and delts. 1. Hold a heavy(ish) dumbell with both hands at its end, squat with your legs shoulder width apart at an end of a bench where your butt just touches the bench. 2. Push dumbell upwards using your legs and shoulders to thrust dumbell upwards. This can be done at a fast pace so you can get a cardio workout as well.

Double up your training

Legs - Step up with follow through

Shoulders - Incline dumbell lateral raises

Shoulders - Dumbell Push Press

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